12 cal row
200m run
12 bal bike
Then….
2 rounds:
5 BB RDLS Good Mornings
4 Hang Muscle Cleans
3 Bradford Press + 10 Sec Overhead BB Hold
2 Pause Back Squats
Every 2:00 x 6 sets (Week 1 of 4)
Sets 1-5: 3 Back squats @ 80-85%
Set 6 : 1 “Heavy” single between 85-90%
All working sets of 3 should be performed at the same weight, and all sets should feel challenging.
If you don’t want to push your top end numbers complete all 6 sets around 75%.
We are getting closer to testing 1RM, the heavy single at the end is going to prep help prep your nervous system and will help you adjust to the loading. You will be increasing these numbers over the next 4 weeks
Then…
EMOM x 14
Odd Minutes:
5-3-3-2-2-1-1 : Build to Heavy Clean and jerk
Clean and Jerk
Even Minutes:
12 Wall Balls Rx+:15 reps
Min1: 5 CJ
Min 2: 12 WB
min 3: 3 CJ