Friday, September 20, 2019

Week 1 of 4: Friday

Prep
(Using An Empty Bar)
2 Rounds
12 Overhead Squats
20 Double-unders
2 Rounds
12 Deadlifts (Bar to mid shin)
20 Double-under
2 Rounds
6 Clusters
6 Thrusters
20 Double-unders

Strength Conditioning
8 Squat Cleans @ 65% of Max Clean
-Rest 1 Minute-
6 Squat Cleans @ 75% of Max Clean
-Rest 1 Minute-
4 Squat Cleans @ 80% of Max Clean
-Rest 1 Minute-
2 Squat Cleans @ 90% of Max Clean

Conditioning
30 Kettlebell Shoulder-to-Overhead
5 Rope Climbs
20 Kettlebell Shoulder-to-Overhead
4 Rope Climbs
10 Kettlebell Shoulder-to-Overhead
3 Rope Climbs
Kettlebell Weight: 40/30
*Use 2 kettlebells for the s2o, 1 in each hand.

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