Strength: Beginner – Hang Power Clean 5 x 3 (add 2-5lbs from
10.2.13), Int/Adv – Clean or Power Clean 5 x 2 @ 90% of 1-RM from 10.2.13. Condtioning: 5-min AMRAP of 7 Dynamic Push Ups, 7 Supine Ring Pull Ups (feet elevated)... Rest 3-minutes then... 5-min AMRAP of 7 Wall Ball Shots, 7 Burpees. Extra Strength: Overhead Squat 5 x 3. Get some!!!
