5 Rounds: done quickly!!!
:15 Bike
10/10 Single Leg Band Kickbacks
5 Monster Band Air Squats with band around ankles
3 up downs Burpees
Then…
Pause Front squats.
Every 1:30 x 7 sets: (week 3 of 4)
Sets 1-5 :
3 Pause front squats @ 65-72% ( :2 pause)
Set 6-7
10 No lock-out back squats at your heaviest set front squats
Then…
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
Rx
85, 125, 155, 165 lb
135, 185, 225, 245 lb
Weight suggestions
Women: 65/85/105/125
Men: 95/125/155/185
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