|xfit weightlifting courses!|
1: Squat clean: 80%x2 sets x 3 reps, 85%x3 sets x 2 reps.
2: 1x push jerk + 1x split jerk: Work up to a max for the day.
3: Complete 50x strict chest to bar pull ups. Every time you come off the bar, complete 3x strict HSPU.
WOD: Complete 3 rounds for time of:
-15x medball GHD sit up (20#/14#)
-30x wallball (20#/14#)
Conditioning: Perform the following:
-100m prowler sprint (135#/95#)
-100m prowler sprint (90#/45#)
-100m prowler sprint (45#/empty)
*Rest 5 minutes between sprints.