Warm Up
3 rounds for quality of:
10 L Single Arm Dumbbell Upright Rows + 10 L Single Arm Dumbbell Press
10 R Single Arm Dumbbell Upright Rows + 10 R Single Arm Dumbbell Press
6 Inchworm Push-ups
10 Deep Lunge Mountain Climber + Thoracic Rotations
10 Med Ball Wall Toss
Weightlifting
Week 6
I. 4 rounds x Power Cleans
3 - 2 - 1 Power Clean
Rest 2 mins
Complete as 4 rounds of:
3 Power Cleans, 65% 1RM- touch and go
2 Power Cleans, 70% 1RM- singles
1 Power Clean, 75% 1RM- single
You will add 5-10 lbs on each bar each round.
II. Every 90 secs x 8 sets: Overhead Squats
4 x 6 reps
4 x 4 reps
Start at 65% 1RM and build over the 8 sets.
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