Base Endurance + Strength: Week 6 of 12, Monday
Prep
5 Minute Easy Row
5 Minute Tempo Row
3 Minute Easy Row
Strength Conditioning
9 Minute EMOM
Power Cleans (185/130)
On minute 1, complete as many reps as possible in 30 seconds. For the next 8 minutes, complete that many reps every minute.
Strength
Pause Back Squat
Work Up To A Max 3-Rep For The Day
Conditioning
4 Minute AMRAP
9 Thrusters (95/65)
9 Over-the-Bar Bar Facing Burpees
-Rest 1 Minute-
4 Minute AMRAP
6 Thrusters (115/80)
6 Toes-to-Bar
-Rest 1 Minute-
3 Thrusters (135/95)
3 Bar Muscle-ups
Strength
4 Sets Of 8-12 Back Hypers
