STRENGTH – Clean and Jerk 15 reps at the same load every 40 seconds 1 – Power Clean 1 – Hang Power Clean 1 – Jerk (Load should be on the moderate side, 65-75% range and you should be no where near failure)
CONDITIONING 10 -> 1 Push-up & Sit-up 20 Clean (155#/105#) 1->10 Push-up/Sit-up
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike