Strength
3 sets
30-60 Second Active hang
10-15 Deficit Push ups (45/25 plates for deficit)
8-10 Bulgarian Split squats (each side)
Rest as needed between sets (1-2 mins)
Conditioning
"Everything hurts and I'm dying"
21-15-9
Power Clean and Jerks (95/65)
box jump over (24/20)
-Rest 1:1 between sets-
12-9-6
Power Clean and Jerks (165/115)
Burpee box jump overs (24/20)