Complete in Order
Strength:
A) Clean From Blocks below knee:
1 Clean + 1 Front squat = 1
8 sets Every 90 sec. building to best set of the day
B) DL: APRE – Double overhand/clean grip
– Last week of 10s
***ADJUST 10rm dependent on last week***
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Adjust weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps – Weight Change
4-6 – Decrease 5-10#
7-8 – Decrease 0-5#
9-11 – No Change
12-16 – Increase 5-10#
17+ – Increase 10-15#
Skill:
A) 5 sets
-4 kipping hspu w/ hold in the bottom of each kip
Conditioning:
18 min. AMRAP
-2 Rope climbs
-10 Power Snatch (75/55)
-50m Farmers Carry (70/55)
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