Wednesday
A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (115/75 lbs)
10 Ring Dips
Boom Lite
A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Stationary or Ring Dips x 10 reps @ 3112
(use an assist to get back to the top if necessary)
rest 30sec
Barbell Roll Outs x 10-12 reps @ 2121
rest 30sec
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
10 Burpees
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