0845 Weightlifting
1) Clean & Jerk, paused 1 second 2″ off Ground & 1 second in jerk receiving position, 40%/3, 50%/3, 60%/2, 70%/2, 75%/2, 80%/1, then max with no misses
2) Press 3RM, then drop sets at 95% & 90%
1000 Conditioning
Working in teams of three, OPWAAT, complete as many rounds as possible in 30 minutes of:
- 200m Sprint Relay
- 5x 16′ Rope climbs
- 10 Handstand Push Ups
- 15 Deadlifts (225/155)
- 20 Shoulder to Overhead (135/95)
- 25 Pull Ups