Weightlifting

A. Pause clean x3 reps
60%x1 sets
70%x2 sets
75% x2 sets
80% x3 sets

Conditioning

B. At the top of each minute row 200m/170m for 10 minutes

Accessory Work

C. Every 1:30 for 18 min. Alternate between each movement.

1st minute:  Single arm DB bench press x8/side

2nd minute: Snatch Grip Pendlay Row x8

3rd minute: 4/2 deficit HSPU (45#/10#) with a 3 second pause at the finish position (feet together, head through, heels up – opens standards