Happy Birthday to coach Jamal!! 🥳🥳
Weightlifting
Squat Clean
Every 90 seconds x 10 Sets
Sets 1-5: 2 Squat Cleans @ 75%
(Touch & Go)
Sets 6-10: 1 Squat Clean @ 80-90%
% is Based on 1RM Squat Clean
Conditioning
For Time:
20-15-10-15-10-5
Front Squat
Pull-Ups
Barbell: 95/65lb
