Week 1 of 8: Friday

Conditioning
10 Minute AMRAP
8 Box Jumps
10 Overhead Squats (95/65)
12 Toes-to-Bar

Weightlifting
Every 2 Minutes for 5 Sets
2 Power Clean & Jerks
Rest 2 Minutes
Every 2 Minutes for 5 Sets
1 Power Clean & Jerk
Begin at 65% of Max & Increase Over the Course of the 10 Total Rounds

Strength
Pause Front Squat
Work up to a heavy double
Pause 2-seconds at the bottom of the squat. Each set, including warm-ups, should be for doubles. Do not bounce out of the squat.

Strength Accessory
Weighted Back Hypers
3 x 10 reps

Weighted GHDSU
3 x 10 reps

 

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