E)

Strength:

BB BR Box Step ups: 4x 6-8 per leg (20″)

Bulgarian Split Squat Jumps: 3x 12 per leg

Conditioning:

FT:

60-40-20

Air Squats

400m run

Into

20-16-12

1 KB OH 1 KB Suitcase Lunge (10/10)-(8/8)-(6/6)

200m Run

F)

Strength:

Build to heavy 1 Rep Hang Power Clean + 2 Jerks (anyhow)

Conditioning:

FT:

21-15-9

Hang Power Cleans (155/1050

Ring Dips

Accessory:

3/4 RDS:

8-10 Banded Louie Pushups

12-14 Pause Skull Crushers

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