Weightlifting
On the minute x 10
1 Power Clean + 1 Push Jerk

Conditioning
“Gwen Biathalon”
15 Clean and Jerks (135/95)
400 Meter Run
12 Clean and Jerks (135/95)
400 Meter Run
9 Clean and Jerks (135/95)
400 Meter Run
* Every break, 400 Meter Run

Extra Work
Front Squats
1 Pause Front Squat + 1 Front Squat
70%
73%
76%
76%
76%
* rest as needed between sets

*Programming modified from Ben Bergeron’s CompTrain