Week 5 of 8: Monday

Weightlifting
Every 2 Minute for 6 Rounds
1 Pause Power Clean (Pause Right Above Knees) + 1 Pause Jerk (Pause After the Dip)
Start @ 65% & Increase to Max 80%

Conditioning
10 Minute AMRAP
20 Dumbbell Snatches (70/50)*
15/12 Calorie Row
10 Chest-to-Bar Pull-ups
*10 With Each Arm

Strength
Back Squat
1 x 2 @ 85%
1 x 2@ 87%
2 x 1 @ 90%

Conditioning
Every 2.5 Minutes for 4 Rounds
15/12 Calorie Bike
25 Russian Kettlebell Swings (70/53)
Max Distance Slamball Bear Hug Carry in the Remaining Time (100/70)

Week 5 of 8: Monday

Weightlifting
Every 2 Minute for 6 Rounds
1 Pause Power Clean (Pause Right Above Knees) + 1 Pause Jerk (Pause After the Dip)
Start @ 65% & Increase to Max 80%

Conditioning
10 Minute AMRAP
20 Dumbbell Snatches (70/50)*
15/12 Calorie Row
10 Chest-to-Bar Pull-ups
*10 With Each Arm

Strength
Back Squat
1 x 2 @ 85%
1 x 2@ 87%
2 x 1 @ 90%

Conditioning
Every 2.5 Minutes for 4 Rounds
15/12 Calorie Bike
25 Russian Kettlebell Swings (70/53)
Max Distance Slamball Bear Hug Carry in the Remaining Time (100/70)

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