Week 1 of 6: Wednesday

Weightlifting
6 Sets
2 Squat Cleans
Rest 1.5 Minutes Between Sets
Begin @ 65% of Max Clean & Jerk & Increase to Max 78%

Strength
Push Press
2 x 5 Reps @ 60%
1 x 4 Reps @ 63%
2 x 3 Reps @ 65%
% Based Off Max Clean & Jerk

Strength
Weighted GHD Sit-ups
4 x 8 Reps

Conditioning*
2 ROUNDS OF:
10 Minute AMRAP
3′ Burpee Broad Jumps
-into-
5 Minute AMRAP
Wall Balls (20/14)
-into-
5 Minute AMRAP
Row
*Move at a constant and steady pace through this workout. The primary goal is not to accumulate as many reps as possible. Instead, try to minimize rest time and keep your heart rate low. The entire workout is 40 minutes. What would your pace be if you had to do a 40-minute run? This cycle is going to force you to think more in those terms than the traditional constant high intensity you are used to.

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