STRENGTH
Run 400m
21 Deadlifts 135/95#
18 Hang power cleans 135/95#
15 Push jerks 135/95#
Run 400m
15 Deadlifts
12 Hang power cleans
9 Push jerks
Run 400m
9 Deadlifts
6 Hang power cleans
3 Push Jerks

Once everyone is done complete as a class:
30 second hollow hold
30 second max effort sit-ups
1 minute plank (on elbows)
30 second max effort sit-ups
30 second hollow hold

Comment