COMPLETE:
A. 2 squat cleans + 1 clean and jerk; climb to max in <18 min
– all singles, no TNG
B. Back SqT – 8 x 3 @88-90% of most recent 1RM
/
Conditioning:
A. For Time:
Buy in: 1 mile run
Into,
5 rds
11 dB thrusters 50/35
11 burpees over dB’s
Into,
5 rds
12 Db deadlifts
9 dB hang power cleans
6 dB shoulder to Oh
Finish with: 800m run
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(For those to did the above on Wed, do the below)
A(1). For time:
50/40 cal bike
35 clean and jerks 135/93
35/28 cal bike
20 clean and jerks 165/113
20/15 cal bike
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Aerobic Work: (another session)
Ski / c2
10/10 rest 1 min
20/20 rest 2 min
30/30 rest 3 min
40/40 rest 4 min
50/50 rest 5 min
X 2. After 50/50. Rest 5 min and start again at 10/10