- Rowing 3:00
- Dynamic ROM Drills
- Power Clean + Push Jerk - 2 + 2 x 5 Sets (medium weight) **155-lbs
- KB Swing Heavy x 15 x 3 **75-lbs
- Box Jumps - 30 Total **30"
- Ab work of choice **GHD x 15 x 3
Used 155-lbs for the PC/PJ. My stuff still hasn't made it here so I had to use my Vibram Five Finger shoes. They worked alright, but I really want my lifting shoes. I need to get my hands on a 36" box, the 30" wasn't tall enough.