Week 4 of 6: Tuesday
Weightlifting
Every 2.5 Minutes for 7 Rounds
1 Clean High Pull
1 Power Clean
1 Jerk
Begin @ 70% of Max Clean & Jerk & Increase to Max 85%
Strength
Push Press
1 x 5 Reps @ 60%
1 x 4 Reps@ 63%
1 x 3 Reps @ 65%
1 x 3 Reps @ 68%
1 x 2 Reps @ 70%
% Based Off Max Clean & Jerk
Clean Grip Lift Offs
1 x 5 @ 85%
1 x 4 @ 90%
2 x 4 @ 95%
% Based Off Clean & Jerk Max
Conditioning
4 Rounds of:
4 Minute AMRAP
30 Double-unders
20 Wall Balls (20/14)
10 Power Cleans (135/95)
-into-
5 Minute AMRAP
Calorie Row
Perceived Effort Pace for the 4 Minute AMRAPs: 7
Perceived Effort Pace for the 5 Minute AMRAPs: 3-4
