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Performance
A1: Push Press; 4 x 5-7; rest 1 min
A2: Bent Over Barbell Row; 4 x 8-10; rest 2-3 minutes

Fitness
A1: Goblet Squat @3011; 3 x 10-12; rest 30 sec
A2: Bent Over DB Row @3011; 3 x 10-12; rest 30 sec
A3: Single Leg RDL @3111; 3 x 10-12 per leg; rest 30 sec
A4: Single Arm Kneeling DB Press @3011; 3 x 10-12 per arm; rest 30 sec

Conditioning
For Time
400m Run
10 Pull-Ups
8 Power Clean and Jerks
8 Burpee over the Bar

Rest 2 min
x3

A: C2B; 135/93
B: 115/78
C: 95/63



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