Week 6 of 6: Friday
Weightlifting
1 Clean & Jerk
1 x 3 Reps @ 78%
1 x 2 Reps @ 80%
1 x 1 Rep @ 83%
3 x 1 Rep @ 85%
% Based Off Max Clean & Jerk
Strength
Clean Pulls
5 x 4 Reps @ 100% of Max Clean & Jerk
Strength
Pause Back Squat
1 x 4 Reps @ 68%
1 x 3 Reps @ 70%
1 x 2 Reps @ 73%
2 x 2 Reps @ 75%
Conditioning
For Time
21 toes-to-bar
21 wall balls (20/14)
21 chest-to-bar pull-ups
21 dumbbell goblet lunges, in place (40/25)
21 single arm dumbbell hang power snatches (40/25)
21 single arm dumbbell push press/jerks (40/25)
21 dumbbell goblet squats (40/25)
21 burpee pull-ups
10 Minute Time Cap
