08/01/2015

Strength:

1) Power clean: Work up to 65% of your 1 RM power clean, then:

2) Touch and go power clean: 10 rounds – Every 30 seconds, complete:

-3x TnG power clean @ 65% 1 RM

*I’d like to see touch and go but it is not mandatory.

3) Deadlift: Warm up, then:

-55%x 5 reps, 60%x 5 reps, 65%x 5 reps.

*For the deadlifts, do not compromise form for reps in that last max effort set at 90%. Play it safe, as we still have a lot of training in the weeks to come.

Work Capacity: Complete the following for time:

-50x double unders

-40x shoulder to overhead (135#/95#)

-30x calorie row

-20x burpee over rower

-30x calorie row

-40x shoulder to overhead (135#/95#)

-50x double unders

Recovery:

-10 minutes of active recovery, stretching, myofascial release, ice bath, etc.