STRENGTH
A. 15 min to establish a 1RM Hang Power Clean
CONDITIONING
For Time:
100 Double Unders
25 Wall Ball-20/15
75 Double Unders
25 Wall Ball
50 Double Unders
25 Wall Ball
*Rest 1 min
2 min ME Cal Row
ACESSORIES
100 Banded GM
WOD
3 Rounds for Time of:
6 Muscle-Ups
30 Wall Balls 20/14
12 HSPU
15 Power Cleans
**Sub Muscle Ups for 15 pullups/15 dips.
Scale HSPU and Weight as Needed.
OPTIONAL STRENGTH CYCLE II/WEEK 6
1. Power Clean – 50/4, 60/4, 70/3, 80/2, 85/1, 80/2, 80/2
2. Upright Rows (clean max) 32/10, 40/10
3. Back Squat – 50/6, 60/5, 70/5, 77/5, 80/4, 80/4
4. DB Bentover Row (Clean Max) 25/4, 32/6, 35/5