Wednesday, July 20th

Strength: 5 Complexes of: 2 Strict Press 3 Push Press 3 Push Jerk 75% 80% 85% 90% 95% 90s rest

Strength – week 4 of this complex

Conditioning: C&J Ladder (15 min cap) 15 reps 115/75 | 95/65 | 75/55 12 reps 135/95 | 115/75 | 95/65 9 reps 165/115 | 135/95 | 115/75 6 reps 185/125 | 155/105 | 135/95 3 Reps 205/145 | 185/135 | 155/105 200m run between each set

Workout – C&J ladder, these should all be power cleans, no run is required after the last set.