::: Barbell Strength Development :::
Push Press 5-5-5-5-5-5-5-5-5
Execution: Every 90 seconds for 12 minutes, do 5 push presses from the rack, climbing (gradually increasing load). Don’t 5-rep max, but hit a heavy 5 (and maybe a few heavy 5s).
::: Monostructural/Weightlifting Conditioning, Long :::
“Sweeney K”- 3 rounds for time:
600 meter run
30 calorie row (26 for women)
21 power cleans
Load for cleans: 135/95 or 50-60% of 1-rep max power clean, whichever is less.
::: Accessory Power Exercise, After the Hour :::
Find a max-height box jump.
Stack plates atop a box as needed.