Wednesday, September 6th

STRENGTH

Lift 1

Clean and Jerk Waves 

3 Reps @60%, 2 Reps @70%, 1 Rep @75%

3 Reps @70%, 2 Reps@75%, 1 Rep @80%

3 Reps @75%, 2 Reps @80%, 1 Rep @85%

*Rest as needed between sets

Lift 2

Clean Pull 10×1

10 sets, 1 rep @ 100% of 1RM Clean and Jerk 

 

ACCESSORY

18 MIN CLOCK

Every 3 Minutes Complete:

15/12 Cal Assault Bike

15 SDHP w/KB 32/24kg

1 Legless Rope Climb

 

FIT

4 Rounds 

1 Min Max Cal Row

Rest 30 sec 

1 Min Max Rep Wallballs

Rest 30 sec 

1 Min Max Rep Situps

Rest 30 sec