Olympic Lifting

Clean w/pause 2″ off floor + Jerk: 5 x 1 @ 75%+

Clean Grip RDL: 3 x 6-8 (heavy)

Zombie Front Squats: 3 x 5 w/pause in the bottom

Endurance

35min AMRAP Ladder: Increase by 10 Reps every round

10 Kb or DB Swings

250m Row or Ski

10 Goblet Squats

250m Row or Ski

10 Shoulder 2 OH

250m Row or Ski

*53/35 (KB) or 50/35 (DB)