Weightlifting: Every 1 min for 8 mins: 5 Squat Clean (Touch & Go)s, 60% 1RM
Weightlifting: We are going to be working on cycling squat cleans today, focusing on performing touch-and-go reps at a heavier weight than we normally do in workouts. If 1RM is not known, we want to work on performing touch and go primarily if not used to it, then focus on a weight heavier than we normally do our reps at in a workout.
Conditioning: 21-15-9 reps, for time of: Double Dumbbell Push Press, 50/35 lbs Deadlift, 225 lbs Row Calorie
DB Weight should be able to complete the sets of 21 and 15 in 2 sets. Similarly, the deadlifts should be done in no more than 2-3 sets.