FRIDAY WORKOUT

Skill Work 10 Minutes:

Tall Clean - Work up to a heavy load, but focus on technique.

Power Work:

Every 2 Minutes For 5 Rounds (10 Minutes Total)

Rep 1: Hang Squat Clean Thruster (must be a legit Thruster)

Rep 2: Full Squat Clean Thruster (see above... ha!)

*Use 70 - 75% of your Push Press 1RM to determine your weight for both reps.

Strength Work 10 Minutes:

Front Squat 3RM

*You will have only these 10 Minutes to get heavy for 3 Reps on Front Squat. You shouldn't need many warmup sets because the Squat Clean Thrusters from earlier should prime you for these. Don't waste any of your time, you don't have much!

WEDNESDAY

Strength 20mins:
Squat Clean Thruster 3RM

Then...

3 Cycles Not For Time:

AMRAP 20secs of Weighted Ring Rows

15 Weighted Sit-ups


*The Squat Clean Thrusters must be all one movement; for example: You may not perform a Power Clean, then Squat to perform a Thruster. It must be a Full Squat Clean straight into a Thruster, and must be taken from the floor for each rep. The Ring Rows, and the Sit-ups are NOT for time, so take 60secs or so between each movement, alternating between the two.