Week 7 of 8: Monday
Prep
2 Rounds
100 Double-unders
5 Unbroken Complexes of:
1 Mid Hang Power Clean
1 High Hang Power Clean
1 Strict Press
1 Power Jerk
(45/35)
Strength*
Every 2 Minutes for 4 Rounds
1 Power Clean
2 Power Jerks
-Rest 2 Minutes-
Every 2 Minutes for 4 Rounds
1 Power Clean
1 Power Jerk
*Begin @ 70% of Max & Increase
Back Squat
Work up to a heavy 4-rep back squat
Conditioning
21-15-9
Thrusters (95/65)
Russian Kettlebell Swings (70/53)
-Rest 3 Minutes-
12-9-6
Double Kettlebell Hang Clean & Jerks (50/35)
Burpee Box Jumps (24/20)
Accessory
Weighted GHD Sit-ups 4 x 10
3 Supersets
16-14-12
Alternating Dumbbell Hammer Curls
Rest 30 Seconds
12-10-8-6
Seated Neutral Grip Dumbbell Shoulder Presses
