Strength
Power Clean + Front Squat
build to heavy set of 1+4-5 without missing
then do 2-3 sets of 4-6 heavy clean pulls
Notes
Aim to pause in the receiving position for :02 before sinking into the first front squat if possible. Build up with sets of 1+5 until you either are forced to stop at 4 front squats, or you complete 1+5 but don’t think you can go any heavier.
For the clean pulls, find a weight that is challenging but doesn’t result in any technical or postural breakdown. Aim for 6 reps on each set. If you get to 6 each set then you may go a little heavier next week. Otherwise you will repeat this weight again until you can reach get sets of 6 across.
Spend about 10-12 minutes on the cleans, and about 5 minutes on the pulls.
Conditioning
AMRAP 10
21 Wall Balls
15 Calorie Row
9 Burpees Over the Rower
Notes
Todays workout is a 10 minute AMRAP of wall balls, rowing, and burpees over the rower. Your score is the amount of rounds and reps completed in 10 minutes.
Choose a wall ball that allows you to complete your 21 reps in 1-2 sets throughout the workout.
The 15 calorie row should take no more than 1 minute. If you cannot maintain this pace consider reducing the amount of calories.
Try to keep moving on the burpees over the rower. If you are not comfortable jumping over the rower you may step over, or may substitute regular burpees instead.