Week 1 of 5: Tuesday
Weightlifting
Part 1
Every 3.5 Minutes for 5 Rounds
1 Clean Pull
1 Low Hang Clean
1 Jerk
Begin @ 70% of Max Clean & Jerk & Increase a Heavy Max for the Day
Part 2
1 Clean & Jerk
1 x 1 Rep @ 875%
1 x 1 Rep @ 87%
1 x 1 Rep @ 90%
1 x 1 Rep @ 93%
% Based on Max Complex From Part 1
Strength
Push Press
1 x 4 Reps @ 65%
1 x 3 Reps @ 68%
1 x 3 Reps @ 70%
1 x 3 Reps @ 73%
2 x 2 Reps @ 75%
% Based Off Max Clean & Jerk
Conditioning
4 Rounds
30 Second Row Sprint (8-9)
10 Thrusters (95/65) (2-4)
Rest 1.5 Minutes Between Rounds
Rest 3 Minutes & Repeat
