WEIGHTLIFTING
Every 2:30 x 5 Sets
Clean + 2 Hang Clean + Front Squat
Starting @ 65% of 1RM Clean and increasing to a heavy complex for the day
CONDITIONING – “MAKO”
For Time
Every 5:00 x 3 Sets
500m Row
20 Single Dumbbell Step-Up Overs
50 Double Unders
Dumbbell Step-Ups: 1 x 50/35lb
Score = Sum Total Time
