A) Floor Press
5 x 4 @ 75%
B) Weightlifting
"Prison Rules"
- 1 Power snatch + 1 snatch (95/65)
C) Conditioning
Chipper (15 min cap)
- 100 Air Squats
- 90 American Swings (53/35)
- 80 Front rack goblet lunges
- 70 Double Unders
- 60 Sit ups
- 50 Burpees
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