Strength Conditioning/Speed Training Cycle: Week 4 of 5, Saturday

15 Minutes to Work up to a Max Clean for the Day

Strength Conditioning
Every 2.5 Minutes for 4 Rounds
1 Pause Power Clean (Pause Right Above the Knee)
1 Mid Hang Squat Clean
1 Jerk
@ 80% of Max Clean From Part 1

3 Rounds
10/8 Calorie SkiErg
10 Deadlifts (245/175)
At the 7 Minute Mark: 
25 Overhead Squats (135/95)
25 Burpee Box Jump Overs (24/20)

Bent-Over Barbell Back Rows
4 Sets of 8-12 Reps

Tricep Extensions + Bench Dips Superset
4 Sets of 8-12 + 8-12 Reps

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