Strength:
Clean and Jerk
5 x 3
Touch and go reps. Increase weight each set.

Conditioning:
4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks (135/95#)
Min 4: Rest
Score is total clean and jerks for three roundsĀ 
1 Round “Cindy” = 5 pull-ups, 10 push-ups, 15 squats

Rx
Strict chin over bar pull-ups
Toe push-ups
135,95
Level 2
Band assisted strict chin over bar pull-ups
Knee push-ups
95,65
Level 3
Ring Rows
Box push-ups
75,45