A. Hang Power Clean Cluster (just below knee) 1,1,1,1 x 4 (rest 10 sec between reps)- rest 2 min between sets
– pause 1 sec at knee, drop weight after each rep for cluster- challenge your self each cluster.
B. 3 Rounds for time of:
21 Burpees over the erg
A. 50 Banded GM
B. 2 x 60 sec Weighted Planks- heaviest possible
A. 12 minutes to work up to a 3RM Back Squat, then do 1×3@95%, 1×3@90%- rest 90 sec b/t drop sets.
B. For Time:
30 Burpee Box Jumps-24/20
30 KB Clean & Jerks- 53/35 (in each hand)
30 Burpee Box Jumps
Posted on: June 30, 2014admin