Base Endurance + Strength: Week 10 of 12, Tuesday
Strength Conditioning
24 Minute EMOM
Minute 0-1.5: 1 Hang Squat Clean + 1 Jerk
Minute 1.5-3: 8 Chest-to-Bar Pull-ups + 40 Double-unders
Minute 3-4: Rest
Repeat 6x
Strength Conditioning
3 Rounds
3 Muscle Cleans + 5 Push Presses (@50% of Max Clean & Jerk From Part 1)
15 Push-ups
10 Ring Dips
Rest 1.5 Minutes Between Rounds
Strength Conditioning
3 Sets of 30 Unbroken Kettlebell Swings*
Rest 1 Minute Between Sets
*As Heavy As Possible
Conditioning
5 Rounds
20/16 Calorie Bike
300/270 Meter Row
Rest 2 Minutes Between Rounds
Tempo Hard
