Monday, February 11, 2019

Prep
3 Rounds
3 Unbroken Empty Bar Complexes: 2 Hang Power Cleans + 1 Front Squat + 1 Strict Press + 1 Push Jerk (45/35)
20 Double-unders
8 Burpees

Strength
Every 2.5 Minutes for 5 Rounds
1 Complex of: 1 Power Clean, 1 Hang Squat Clean, 1 Front Squat, 1 Jerk
Start at 60% of Max & Increase Over the Course of the 5 Rounds to Max 80%

Conditioning
10 Minute AMRAP
20 Dumbbell Snatches (50/35)*
15/12 Calorie Row
10 Chest-to-Bar Pull-ups
*10 With Each Arm

Bonus Accessory
3 Sets
12 Explosive Barbell Rows
8 Dual Seated Bottoms Up Kettlebell Press
Rest 1.5 Minutes Between Sets

Monday, February 11, 2019

Prep
3 Rounds
3 Unbroken Empty Bar Complexes: 2 Hang Power Cleans + 1 Front Squat + 1 Strict Press + 1 Push Jerk (45/35)
20 Double-unders
8 Burpees

Strength
Every 2.5 Minutes for 5 Rounds
1 Complex of: 1 Power Clean, 1 Hang Squat Clean, 1 Front Squat, 1 Jerk
Start at 60% of Max & Increase Over the Course of the 5 Rounds to Max 80%

Conditioning
10 Minute AMRAP
20 Dumbbell Snatches (50/35)*
15/12 Calorie Row
10 Chest-to-Bar Pull-ups
*10 With Each Arm

Bonus Accessory
3 Sets
12 Explosive Barbell Rows
8 Dual Seated Bottoms Up Kettlebell Press
Rest 1.5 Minutes Between Sets

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