Power
Build to a Max Clean & Jerk Complex in 10 minutes:
2 Clean Deadlifts
2 Low Hang Squat Clean (Pause below knee)
1 Split Jerk

Strength
Back Squat
Build to a Heavy Triple
Then do 2 x 3 at 90%

Conditioning
“Cap”
For time:
20 Hang Squat Clean, 135/95
800m Run
200m Walking Lunge

Daily Midline
3 rounds for quality:
15 GHD Sit ups
15 Single Leg Glute Bridge (each leg)

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