Week 2 of 6: Wednesday

Weightlifting
Every 2.5 Minutes for 5 Rounds
1 Power Clean
2 Push Presses
Begin at 55% of Max Clean & Jerk and Increase to Max 70%
-rest 4 minutes-
Every 2.5 Minutes for 5 Rounds
2 Cleans
1 Jerk
Begin @ the Last Weight From Part 1 and Increase to Max 80%

Strength
Clean Grip Romanian Deadlifts
1 x 6 Reps @ 80%
1 x 5 Reps @ 85%
2 x 4 Reps @ 90%
% Based Off Clean & Jerk Max

Mid Hang Clean High Pulls
4 x 5 Reps @ 73% of Max Clean & Jerk

Conditioning
4 Rounds
16-20 Neutral Grip Dumbbell Strict Presses
10-15 Close-Grip Barbell Bench Press
2 Minute Row

-straight into-
50 Strict Handstand Push-ups
50 Kipping Handstand Push-ups
(5 Minute Cap)

-straight into-
5 Minute SkiErg

-straight into-
50 Push-Ups
50 Strict Pull-ups
(5 Minute Cap)

-straight into-
5 Minute SkiErg

*Move at a constant and steady pace through this workout. The primary goal is not to finish as quickly as possible. Instead, try to minimize rest time and keep your heart rate low. The workout is relatively long. 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. Where weight is not specified, select weight based on feel.

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