Weightlifting
Power Clean
3 rounds of:
3 Power Cleans- touch-and-go
2 Power Cleans- singles
1 Power Clean- single
Round 1: 75/80/85% 1RM
Round 2: 75/80/85% 1RM +10/5 lbs (5/2.5 kg)
Round 3: 75/80/85% 1RM +20/10 lbs (10/5 kg)
Every 2:30 mins x 6 sets: Overhead Squats
1 x 4 reps @ 70%
1 x 3 reps @ 75%
1 x 2 reps @ 80%
3 x 1 rep @ 87%
Conditioning
Every 2:30 mins until 35 Alt. DB Snatch is completed
12/9 cal Ski Erg or Row
12 Handstand Push-ups
12 Lateral Parallette Burpees
max reps in remaining time Alternating Dumbbell Snatches
RX 70 / 50 lbs
Scaled 40 / 25 lbs
Accessory Work
3 Rounds for Quality
10 Seated Alternating Dumbbell Press, pick load
10 Alternating Kettlebell Cossack Squats, pick load
1x [ 5 Inchworms + 5 Push-ups ]
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