Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 3 reps
Build to heavy triple, and then…
Every 2 minutes, for 8 minutes (4 sets):
Clean x 3 reps
Build to heavy triple, and then…
Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 3 reps (100% + of 1RM)
Conditioning
3 Rounds:
20 Burpee Box Jumps
30 Wall Ball
40 KB Swings
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 93% x 1 rep
*Set 9 – 97+% x 1 rep
*Set 10 – 101+% x 1 rep
Every two minutes, for 12 minutes (6 sets)
Power Jerk + 2 Split Jerks – Build to max complex
Every 3 minutes, for 15 minutes (5 sets)
Bench Press x 5 reps @ 90% of last week’s 5-RM
Linda-ish
4 Rounds – work in groups of 2 or More on shares Racks
Max Rep Floor Press – BW/Men, 75% BW/Women
Immediately to
Max Rep Pull Ups
Friday
EMOMx 12
Banded Deadlift x 1 rep @ 65% of 4RM
Then
Every 2 minutes, for 6 minutes (3 sets):
Deadlift
*Set 1 – 6 reps @ 65%
*Set 2 – 6 reps @ 75%
*Set 3 – 6 reps @ 80%
Then
10 min to Heavy Single
Back Squat x 1 rep
Conditioning
400m Weighted Walking Lunges (sandbag, wall ball, kb’s, ect)
