Week 2 of 8: Monday
Prep
1000 Meter Row
10 Unbroken Rounds of:
1 Clean High Pull
1 Low Hang Power Clean
1 Power Position Squat Clean
Weight: (45/35)
Strength
Every 1.5 Minutes for 5 Rounds
1 Squat Clean
Start @ 70% & Increase to a Heavy Single
-Rest 3 Minutes-
Every 1.5 Minutes
1. 4 Squat Cleans @ 75%
2. 3 Squat Cleans @ 80%
3. 2 Squat Cleans @ 85%
-Rest 3 Minutes-
Every 1.5 Minutes
1. 4 Power Cleans @ 75%
2. 3 Power Cleans @ 80%
3. 2 Power Cleans @ 85%
Percentages Based Off Of Max Single From Part 1
Strength Conditioning
10 Overhead Squats (135/95)
10 Strict Handstand Push-ups
8 Overhead Squats (155/110)
8 Strict Handstand Push-ups
6 Overhead Squats (175/125)
6 Strict Handstand Push-ups
4 Overhead Squats (195/135)
4 Strict Handstand Push-ups
Rest No More Than 2 Minutes Between Rounds
Conditioning
5 Rounds
16 Alternating Front Rack Lunges (115/80)
400 Meter Run
W:R 3:1 (Ex. If it takes your 3 minutes to complete a round, rest 1 minute)
Accessory
4 x 15 GHD Sit-ups + 30 Second GHD Hollow Hold
Rest As Needed Between Rounds
