1) 7X2 Clean Deadlift + Low Hang Clean (1″ off floor) – heaviest possible, rest 60 sec.
- 185 - 225 - 225 - 225 - 245 - 245 - 245

2a) 3X5 Push Press – absolute heaviest possible, rest 60 sec.
- 205, 215 (only 4 reps), 205... most I've done for sets of 5 ever.

2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec. DEMO VIDEO
- 225, 225, 225

Strength

1) HBBS (based off 130129):
3X5 @ 75%, 285
3X3 @ 85%, 315
– rest 2:00 minutes.

2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.
- Skipped due to time
Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.

Conditioning

*All work should be performed with a 40/20# weight vest.

For time:

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

• Capped at 15 minutes. Made it through 3 rounds of the second Cindy session.