STRENGTH:
Every 1:30 x 10 rounds (15:00)
Rds 1-2: 5 Squat Cleans
Rds 3-4: 4 Squat Cleans
Rds 5-6: 3 Squat Cleans
Rds 7-8: 2 Squat Cleans
Rds 9-10: 1 Squat Clean
*Cleans to be done as singles (NO TNG)
*Try to complete the allotted reps within a minute (allowing :30 for recovery and weight changing).
*The goal is to build through the 10 sets by feel. Don’t stress on maxing out at the end, just get quality reps in.
*A good starting place for the first round would be about 60% of your best clean.
CONDITIONING / ACCESSORY / SKILL
——RX+——
Every 4 Minutes for 5 rounds
12 T2B
12 Goblet Step-ups @ 70/53 on a 20” Box
12 T2B
12/9 Calorie Row
——RX——
Every 4 Minutes for 5 rounds
6 T2B
12 Goblet Step-ups @ 53/35 on a 20” Box
6 T2B
12/9 Calorie Row
***********************************
———FITNESS OPTION———
STRENGTH:
Every 1:30 x 10 of:
3-5 Hang Squat Cleans
*Focus on good positions and getting under the bar with confidence
CONDITIONING / ACCESSORY / SKILL
Every 4 Minutes for 5 rounds:
12 Sit-ups
12 Goblet Step-ups
12 Sit-ups
12/9 Calorie Row
