Thursday
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 6 minutes (6 sets):
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.
For time:
40/30 Calories of Rowing
20 Burpee Box Jump-Overs (24″/20″)
10 Squat Cleans (175/115 lbs)
Boom Lite
A.
Four sets of:
Front or Goblet Squat x 6 reps @ 3011
Rest 45 seconds
Dumbbell Romanian Deadlifts x 15 reps @ 3011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
B.
For time:
40/30 Calories of Rowing
20 Burpees
40 Walking Lunges with Dumbbells
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