1) Military/ Push Press- Strict until Military press failure
Ash:3x55, 3x65,3x75,2x85, 2x85,2x85,2x85,2x85
Conrad: 3x95, 3x115, 3x130,2x145,2x145,2x145,2x145,2x145
2) Power Clean
Ash: 3x55, 3x65, 2x75, 2x85, 2x90, 2x90, 2x90, 2x85
Conrad: 3x100, 3x115, 2x135, 1x150, 1x155,1x160, 1x165, 1x165
3) 4 Rounds
10x weighted sit ups
5x russian twists
45 sec FLR
50X flutter kicks
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