Week 3 of 8: Monday
Prep
2 Rounds
8 Tall Box Jumps (30/24)
5 Complexes of:
1 Tempo Clean Deadlift (4 Seconds Up)
1 Mid Hang Power Clean
1 Power Clean (from the floor)
2 Push Jerks
(95/65)
Strength Conditioning
2 Rounds
5 Power Clean & Jerks @ 73%
15/12 Calorie Bike
-Rest 2 Minutes-
2 Rounds
4 Power Clean & Jerks @ 80%
12/10 Calorie Bike
-Rest 2 Minutes-
2 Rounds
3 Power Clean & Jerks @ 87%
10/8 Calorie Bike
Strength
Wide Stance Back Squat
Work up to a 3-rep max for the day
Strength Conditioning
3 Rounds
10 Dumbbell Push Presses
5 1-Arm Dumbbell Overhead Squats Per Side (Maintain the other dumbbell in the front rack position)
-Rest 1.5 Minutes Between Rounds-
Conditioning
150 Wall Balls (20/14)
15 Calorie Row on Every Break
