Weightlifting
Front Squat 5(sets) x 3 (reps) 3 second pause at the bottom of the squat
Ring Dips 4 (sets) x Max Effort
Conditioning
12:00 AMRAP of:
20 Power Clean & Push Jerks (95/65)
20 Box Jump (24/20)
15 Power Clean & Push Jerks (115/75)
20 Box Jump (24/20)
10 Power Clean & Push Jerks (135/95)
20 Box Jump (24/20)
5 Power Clean & Push Jerks (155/105)
20 Box Jump (24/20)
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