Week 6 of 6: Tuesday
Weightlifting 1
Every 2.5 Minutes for 5 Rounds
1 Low Hang Clean High Pull
1 Power Clean
1 Jerk
Begin @ 65% of Max Clean & Jerk & Increase to Max 78%
Weightlifting 2
2 Cleans + 1 Jerk
1 x 2 Reps @ 78%
1 x 1 Rep @ 80%
2 x 1 Rep @ 83%
% Based Off Max Clean & Jerk
Strength
Clean Grip Lift Offs
1 x 5 Reps @ 85%
1 x 4 Reps @ 90%
2 x 3 Reps @ 95%
% Based Off Max Clean & Jerk
Conditioning
4 Rounds of:
5 Minute AMRAP
10 Shoulder-to-Overhead (135/95)
50′ Front Rack Walk (135/95)
15 SkiErg Calories
-into-
4 Minute AMRAP
Row Calories
Perceived Effort Pace for the 5 Minute AMRAPs: 7
Perceived Effort Pace for the 4 Minute AMRAPs: 3-4
