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Wednesday 1/27

Skill Work: Clean Complex

Complete 5 Sets of the following:

1 Clean + 1 Hang Clean


*Complex is to be completed unbroken.

*All squat cleans.

*Work up to a comfortable, moderate weight.

* Rest 60-90 Seconds between sets


Conditioning

“Surrender”

4 Rounds for time (14:00 time cap)

20 Pull Ups

20 Abmat Sit ups

10 Thrusters (115/80)


*Goal is to keep moderate intensity throughout the 4 rounds

*Pull Ups – Game plan how you want to maintain constant breaks throughout the 4 rounds

*Thrusters - Aim to go unbroken or a minimal number of breaks across the 4 rounds

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Friday 2/26

Accessory: 5 sets 5. Negative Handstand Push-Ups * Kick and perform the descent as slow and controlled as possible (have abmat under head), once at the bottom kip back up and repeat. If unable to kip

Thursday 2/25

Strength: 3 Position Cleans (hang, below the knee, floor): - 2 sets @ 70% 1RM Clean - 3 sets at 75% 1RM Clean or a heavy moderate weight * rest 60-90 seconds between sets * *complete unbroken* Conditi

Wednesday 2/24

Accessory work: 4 Rounds 10 Bench Press (at moderate weight) 12 bodyweight rows - bar on rig 15 V-ups “Flying V” Teams of 2 2000/1600 Rowing machine or 96/72 Calorie Assault Bike 125 Synchro Air Squat

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