October 8, 2018

Strength/Skill:

 

Every 2 Minutes for 10 Minutes:

1 Power Clean & Jerk + 1 Squat Clean & Jerk, start at 60% of 1rm and try to add 5% each round. Rest 20 seconds between reps.

 

3 Minute Transition

 

Every 2 Minutes for 10 Minutes:

Front Squat x 3 reps, work up to a heavy set.

 

Conditioning:

 

For Time:

50 Calorie Row

40 Sprinter Sit-ups (total)

30/21 Calorie Assault Bike

20 Toes-to-Bar

10 Alternating Turkish Get-up, 44/26