Week 3 of 4: Wednesday

Strength Conditioning
Part 1
10 Power Clean & Jerks (185/130)
-Rest 1.5 Minutes-
8 Power Clean & Jerks (205/145)
-Rest 1 Minute-
6 Power Clean & Jerks (225/155)

Part 2
Every 2 Minutes for 6 Rounds
3 Squat Snatches @ 70-75% of Max
50 Double-unders

Conditioning
5 Rounds
15/12 Calorie Bike Sprint
20 Wall Balls (20/14)
Rest 1.5 Minutes Between Rounds
-Rest 4 Minutes-
5 Rounds
200/180 Meter Row Sprint
10 Box Jump Overs (24/20)
Rest 1.5 Minutes Between Rounds

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