Week 1 of 5: Tuesday

Weightlifting
Part 1
Every 3.5 Minutes for 5 Rounds
1 Clean Pull
1 Low Hang Clean
1 Jerk
Begin @ 70% of Max Clean & Jerk & Increase a Heavy Max for the Day

Part 2
1 Clean & Jerk
1 x 1 Rep @ 875%
1 x 1 Rep @ 87%
1 x 1 Rep @ 90%
1 x 1 Rep @ 93%
% Based on Max Complex From Part 1

Strength
Push Press
1 x 4 Reps @ 65%
1 x 3 Reps @ 68%
1 x 3 Reps @ 70%
1 x 3 Reps @ 73%
2 x 2 Reps @ 75%
% Based Off Max Clean & Jerk

Conditioning
4 Rounds*
30 Second Row Sprint
10 Thrusters (95/65)
Rest 1.5 Minutes Between Rounds
Rest 3 Minutes & Repeat the 4 Rounds
Perceived Pace on the Rower: 8-9
Perceived Pace on the Thrusters: 3-4
*Focus on starting the thrusters immediately after the row sprint. During the thrusters, focus on bringing your heart rate down and bring your breathing back under control.

 

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