Strength
Front Squat
1 x 10 @ 60%
5 x 6 @ 75%
3 x 3 @ 85%
Jerk
1 x 10 @ 60% (anyhow)
4 x 5 @ 80% (Split Jerk, reset from front rack position each rep)
Conditioning
4 Rounds
10 Pullups
20 KB Swings
15 Med-ball, butterfly ABMAT situps
15 Box Jumps / Wall touch
20 Thrusters
10 Toes-to-bar
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