400m run
Burgner wam up
3 position cleans
Strength
Power Cleans 5x3 +2.5# from last week
Max rep chin ups x3
Conditioning
6RFT
10 Plyo push ups
10 Cal Row
*Perform a plyo push up by placing one hand on a 45 lbs plate and the other hand on the floor, perform an explosive push up that allows you to transition the hand on the floor to the hand on the plate. Keep repeating this pattern for the prescribed repetitions.
Walk 400m
Pec smash
Alexander Shoulder stretch
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