Week 1 of 6: Monday
Weightlifting
Every 3 Minutes for 7 Rounds
1 Mid Hang Power Clean
1 Low Hang Power Clean
1 Jerk
Begin @ 60% of Max Clean & Jerk & Increase to Max 75%
Strength
Back Squat
2 x 8 Reps @ 65%
1 x 6 Reps @ 68%
1 x 6 Reps @ 70%
Strength
Clean Pulls
4 x 4 Reps @ 93% of Clean & Jerk
Conditioning*
2 ROUNDS OF:
10 Minute AMRAP
25′ KB Front Rack Lunges
10 Alternating Box Step-ups (20/18)
5 Box Jumps (Step Downs)
-into-
5 Minute AMRAP
Toes-to-Bar
-into-
5 Minute Row
*Move at a constant and steady pace through this workout. The primary goal is not to accumulate as many reps as possible. Instead, try to minimize rest time and keep your heart rate low. The entire workout is 40 minutes. What would your pace be if you had to do a 40-minute run? This cycle is going to force you to think more in those terms than the traditional constant high intensity you are used to. Select weight based on feel.
