Week 3 of 5: Tuesday
Weightlifting
Part 1
Every 3.5 Minutes for 6 Rounds
1 Clean Pull
1 Mid Hang Clean
1 Jerk
Begin @ 70% of Max Clean & Jerk & Increase a Heavy Max for the Day
Part 2
Clean & Jerk
1 x 1 Rep @ 87%
1 x 1 Rep @ 90%
1 x 1 Rep @ 93%
1 x 1 Rep @ 95%
% Based on Max Complex From Part 1
Strength
Clean Grip Romanian Deadlifts
1 x 5 Reps @ 95%
1 x 5 Reps @ 100%
2 x 4 Reps @ 105%
% Based Off Max Snatch
Conditioning
6 Rounds
1.5 Minutes Max Bike Calories
35 Wall Balls (20/14)
Rest 2 Minutes Between Rounds
Perceived Effort Pace for the Bike Calories: 8-9
Perceived Effort Pace for the Wall Balls: 3-5*
Minimize rest & breaks on the wall balls. Try to rest for no longer than 2-seconds on each break.
