Tuesday

Weightlifting: Hang power clean 3-3-3-3-3-3-3 reps (all rounds should be heavy BUT you are looking for that 3 rep max)

Box Jumps 3-3-3-3-3-3-3 reps (again all rounds should be higher than 'normal' BUT you are looking for the highest jumps)

Conditioning:

100 Double unders (every time you miss or fail do 10 grasshoppers)

OR-

50 Grasshoppers and 100 single unders

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