Week 5 of 8: Monday
Conditioning
21 Thrusters (115/80)
15 4′ Burpee Broad Jumps
21 Calorie Row
15 4′ Burpee Broad Jumps
21 Thrusters (115/80)
9-Minute Time Cap
Strength
Back Squat
Work up to a 2-rep pause back squat.
Good Morning
3 x 5 Reps
Strength Conditioning
2 Rounds
Not For Time
15 Tempo Front Squats @ 50-55% of Max (3-seconds negative, explosive up)
50′ Dual Kettlebell Overhead Walking Lunges (50/35)
250 Meter Row*
*Damper on 7-10, Strong Pull, Stroke Rate Under 25, @ Best 500m Pace
Rest 2.5 Minutes Between Rounds
Strength Conditioning
Every 3 Minutes For 6 Rounds*
Rounds 1: 12 Power Cleans @ 55%
R2: 10 Power Cleans @ 60%
R3: 8 Power Cleans @ 65%
R4: 6 Power Cleans @ 70%
R5: 5 Power Cleans @ 75%
R6: 4 Power Cleans @ 80%
*30 Double-unders after each set of power cleans.
