Gill-Farmer

Warm Up: - Foam Rolling and Dynamic Stretching for 10 minutes Strength Workout: 1. Power Clean - 5 sets of 3 reps at 70% 1RM, rest 2 min between sets
2. Push Press - 4 sets of 8 reps with moderate weight, rest 90 secs between sets
3. Deadlift - 4 Sets of 6 Reps at 80% 1RM, rest 90 secs between sets Conditioning Workout:

4 Rounds For Time (20 Min Cap):                                                                  


  20 Burpees 15 Front Squats @50% 1 RM 12 Hang Cleans @60 %1 RM