
Weekly Overview | Events/Classes | |
Monday | Power Clean | |
Tuesday | Front Squat | |
Wednesday | Gymnastics Development, Long Conditioning | |
Thursday | Snatch | |
Friday | Unilateral Lower Body | |
Saturday | Squad WOD | |
Sunday | Bench Press |
Strength
Every 2:00, 8 Sets
1-4) 1 Power Clean + 1 Hang Power Clean (↑, start at 50-60% of 1RM CJ)
5-8) 1 Hang Power Clean (↑)
*Hold onto bar b/t reps
Conditioning
For Time:
15 Lateral Burpees Over Bar
15 Hang Power Cleans (135/95) (FX: 95/65)
15 Lateral Burpees Over Bar
12 Power Cleans (185/125) (FX: 135/95) (RX+: 225/155)
15 Lateral Burpees Over Bar
9 Deadlifts (275/185) (FX: 185/125) (RX+: 315/225)
*10:00 Cap