Friday

A) Bench Press

4 x 8 @ 60%

B) Weightlifting

Halt Clean + Pause Squat + Halt Jerk + Pause jerk recovery

*Work to heavy single for the complex

C) Conditioning

EMOM 16

- 3 Rope Climbs
- 10/7 Cals Assault Bike
- 20 ab mat sit ups
- 50 Double Unders