Week 2 of 6: Friday
Strength
Pause Front Squat
1 x 4 Reps @ 65%
1 x 4 Reps @ 68%
1 x 4 Reps @ 70%
1 x 3 Reps @ 73%
1 x 3 Reps @ 75%
Weightlifting
Every 2.5 Minutes for 6 Rounds
1 Clean Grip Lift Off
1 Power Clean
1 Jerk
Begin @ 65% of Max Clean & Jerk & Increase to Max 80%
Strength
Weighted Back Extensions
4 x 6 Reps
Conditioning
21-15-9*
Hang Power Cleans (115/80)
Wall Balls (20/14)
Box Jumps (24/20)
*Buy-in/Buy-out: 100 Double-unders
-straight into-
15-12-9
Calorie Bike
Burpee Box Jump Overs (24/20)
Perceived Effort Pace: 7
Move at a constant pace through this workout. Minimize rest. Go hard but controlled. Keep breathing and heart rate under control.
