Phase 1: Week 1/Monday

Prep
10 Calorie Row
15 Thrusters (45/35)
3 Rounds

Strength
Work up to a heavy 3-rep back squat

Strength Conditioning
Every 3 Minutes for 12 Minutes
8 Shoulder-to-Overhead (155/110)
8 Strict Pull-ups
8 Strict Ring Dips

Conditioning
8 Squat Cleans (135/95)
6 Box Jumps (30/24)
4 Rounds

Row
Easy 4000 Meter Row

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