Off Season: Day 8

A.) Clean Complex: 

work up to a heavy set of: Squat Clean + Front Squat + Jerk

B.)  4 Rounds for time:

Max Rep Bench Press, bodyweight
20 Calorie Airdyne (Sub row)

C.) Eight sets of (total of 32 minutes):

45 seconds of Rowing (for max meters)

Rest 15 seconds
30 seconds of Push Press (95/65)
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds

D.) 5 Rounds (Quality)

15 GHD Sit-ups
Rest 1 minute between sets