February 10th

A. Strength
Three sets of:
2 sets of Halting Clean DL x 3 reps (2×3@90%,2×3@100%,2×3@105%)
rest 60 seconds
DB Bench Press x 20-30 reps — you choose the weight
rest 90 seconds
*Optional Dips x 20-30 reps
rest 60 seconds
B. Conditioning
3R4T
50 Double Unders
15 Box Cross Overs (24/20″)
12 Thrusters (95/65#)
9 Pull Ups
C. Midline Accessory
Three sets of:
GH Raises x 10 reps
GHD Sit Ups x 20 reps
Ab Mat Sit Ups x 30 reps