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Monday 11/18

Olympic Complex On the 2:00 x 5 Sets: 3 Power Cleans 3 Front Squats 3 Push JerksSet 1: 60% of 1RM Clean and Jerk Set 2: 65% of 1RM Clean and Jerk Set 3: 70% of 1RM Clean and Jerk Sets 4-5: Build to a Heavy

Conditioning

"Randy Savage"

AMRAP 12:00 3 Rounds of "Macho Man" (135/95) 15 Toes to Bar1 Round of "Macho Man": 3 Power Cleans 3 Front Squats 3 Push Jerks




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Tuesday 1/19

Power Snatch + Hang Snatch + Snatch - 2 sets @ 72.5% 1RM snatch - 3 sets @ 77.5% 1RM snatch * Rest 60-90 seconds between sets “Wakanda Forever!” 3 sets 30/22 Cal. Row ( RX+ 30/22 Cal. Assault Bike) 3

Monday 1/18

Back Squats - 10:00 EMOM Every minute perform 3 reps. Increase weight every 2:00 Min 1+2 = 60% of 1RM Min 3+4 = 65% of 1RM Min 5+6 = 70% of 1RM Min 7+8 = 75% of 1RM Min 9+10 = 80% of 1RM “Open 11.5” 2

Friday 1/15/2021

Strength: Clean Complex Power Clean + Hang Clean + Clean: - 2 sets x 1+1+1 reps @ 70% 1 RM clean - 3 sets x 1+1+1 reps @ 75% 1 RM clean * Rest 60-90 seconds between sets Conditioning "The Rescue" For

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