Strength
4-5-4-5-4-5
Overhead Squat w/ pause in bottom
Bench Press
Single Arm Landmine Row (See coach)

Start at a heavy working weight for each. Increase the weight on the 1st, 3rd, and 5th sets

Conditioning
“Nasty Girls”
3 rounds for time:
50 Air Squats
7 Muscle Ups
10 Hang Power Clean, 135/95

Conditioning II
For time
21-18-15-12-9
Cal Row or Cal Assualt Bike
Sprint each set & rest 20 seconds between

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