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Warm-Up

400 meter Run
EMOM for 12 Minutes
Odd: 8 Deficit Push-Up
Even: 4 Rope Pull-Ups

Strength
10 Minutes to find
5 Rep Max Weighted Pull-Up
3x ME @ 50% 5RM

Conditioning
7 Minute AMRAP
200 Meter Row
10 Burpees
20 Dumbbell Cleans
Rest 2 Minutes
5 Minute AMRAP
100 Meter Run
10 Shoulder to Overhead (135/95)
Rest 2 Minutes
3 Minute AMRAP
Burpee

Finisher
75 barbell bicep curls

Weightlifting Club - taper
Every 2 Minutes for 4 Rounds
2 Snatch @ 80%

Every 2 Minutes for 3 Rounds
1 Clean and Jerk @ 80%

Every 2 Minutes for 3 Rounds
2 Clean Extensions @ 90% of 1RM Clean