Warm Up
3 rounds for quality of:
Jog, 400 m
10 Air Squats
Couch Stretch, L 30 secs/R 30 secs
Wall Sit, 30 secs
Weightlifting
Week 6
Every 2 mins x 6 sets: 2 Power Clean + 1 Clean
Set 1: 60% 1RM Power Clean
Set 2: 65% 1RM Power Clean
Set 3: 78% 1RM Power Clean
Set 4: 80% 1RM Power Clean
Set 5: 82% 1RM Power Clean
Set 6: 82% 1RM Power Clean
II. Every 2:30 for 12:30: Back Rack Alt. Lunges
16 Back Rack Alternating Lunges, pick load
Build to a heavy set of 16.
III. Every 2:30 for 17:30: Front Squat
4 Front Squats, 80% 1RM
Hold assigned percentage across all sets. Work on positions and speed out of the bottom.
Conditioning
For Time
At 0:00 - 12:00
60 Glute Ham Raise on Bench
30 Chest to Bars
rest remaining time (if you finish)
At 12:00:
75 Wallball Shots
30 Power Snatches
RX 75 / 55 lbs
Scaled 45 / 35 lbs
Accessory Work
3 rounds for quality of:
100 ft Farmers Carry, pick load
100 ft Sandbag Carry, pick load
12 Dumbbell Upright Rows, pick load
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