06/02/2016

Strength:

1) Power clean: Work up to 70% of your 1 RM power clean (Should only take you 5-10 minutes), then:

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

-3x TnG clean @ 70% 1 RM

*I’d like to see touch and go but it is not mandatory and power clean is permitted. This is the 3rd and final progression for the cleans in this barbell cycling protocol. Things might get a little weird at the end so if you have to squat clean, thats fine.

2) Deadlift: Warm up, then: -65%x 5 reps.

Warm Up	65,0	5
	80,0	5
	95,0	3
65%	100,0	5
65%	100,0	5
65%	100,0	5

Work Capacity: Complete 5 rounds for time of:

-2x rope climb

-4x weighted ring dip (20#/14# medball between legs)

-8x barbell thruster (135#/95#)

Core: 3 rounds:

-75 second weighted plank (AHAP)

 -60 seconds rest

 -75 second chinese plank hold, face up (AHAP)

 -Rest as needed

*Shoot for using same or more weight than last week.