Base Endurance + Strength: Week 3, Tuesday
Prep
15 Minute Easy Bike
Strength
Clean Pull
4 Sets Of 3 Reps At 120% Of Max Clean
Strength Conditioning
Every 2 Minutes For 6 Rounds
2 Mid Hang Power Cleans + 2 Jerks
@ 60% Of Max Clean & Jerk
Strength
Back Squat
4 Sets Of 8 Reps At 65% Of Yesterday’s 3-Rep Wide Stance Back Squat
Strength Conditioning
4 Rounds
8 Bench Press
8 Bent-over Dumbbell Row (Explosive up, slow negative)
Rest As Needed Between Rounds
Row
6 Rounds Of 3 Minutes
Rest 1 Minute Between Rounds
Tempo Hard Pace; Consistent Pace Throughout The 6 Rounds
