Week 3 of 8: Monday
Weightlifting
Every 2.5 Minutes for 5 Rounds*
1 Mid Hang Clean
1 Low Hang Clean
1 Jerk
Rest 3 Minutes
Every 2 Minutes for 5 Rounds*
1 Mid Hang Clean
Rest 3 Minues
Every 2.5 Minutes For 5 Rounds
2 Jerks @75,78, 80, 83, 85%
*Begin at 65% of Max & Increase Over the Course of the 10 Total Rounds
Conditioning
5 Rounds
50′ Kettlebell Front Rack Lunges (50/35)
15 Air Squats
10 Power Cleans (115/80)
*Use Two Kettlebells, One in Each Arm
Conditioning
25 Strict Presses
50′ Slamball Overhead Walk (with each arm)
Rest 1 Minute
20 Strict Presses
50′ Slamball Overhead Walk (with each arm)
Rest 1 Minute
15 Strict Presses
50′ Slamball Overhead Walk (with each arm)
Strict Press Weight: Empty Bar (45/35)
Slamball Weight: 35/25
Strength
Back Squat
2 x 4 @ 80%
1 x 3 @ 83%
1 x 2 @ 85%
Conditioning
4 Rounds
3 Minute AMRAP
24 Calorie SkiErg
100 Double-unders
Max Burpees in the Remaining Time
Rest 1.5 Minutes Between Rounds
