WEDNESDAY WORKOUT

Front Squat 10 - 12 Minutes - work up to your first work set quickly.
3 Reps @ 60%
2 Reps @ 75%
1 Rep @ 85%
1 Rep @ 90 - 95%
*Hit a set every 2 Minutes.


Hang Clean 1RM
You will have 15 Minutes ONLY to establish a new 1RM for Hang Clean. You may do either a Power  catch, or a Full Squat catch, but it must be from the Hang.


Then…


"Strict Fran"<--- Yeah, you read it correctly.

Ladies' Reps = 15 - 12 - 9 @ 65#
Men's Reps = 21 - 15 - 9 @ 95#

Strict Press or Push Press (NO Jerks)
Strict Pull-ups

**6 Minute Cut-off**

*Try to finish, but it's a fast cut-off, so get as far as you can!!! If you need to scale, scale the weight first, or use bands for the Pull-ups, before you scale the reps.

SATURDAY WORKOUT

Skill Practice 5 - 10 Minutes:
Double Unders (If you're already skilled at Double Unders, meaning 50+, try TRIPLE Unders!)


Then…


As Many Rounds As Possible in 10 Minutes:

10 Strict Pull-ups (Strict Chest2Bar - only do 8 reps)
10 Each Arm Alternating Dumbbell Snatch @55/35 (Heavier Dumbbells - only do 8 reps each arm)
10 Each Leg Alternating Dumbbell Lunges, in place (Heavier DBs - 8 reps each leg)
10 Strict Handstand Push-ups (6"/3" deficit may kip)
10 Each Arm Alternating Dumbbell Hang Clean and Jerk (Heavier DBs - 8 reps each arm)

*If you hadn't picked up on it already, if you go with a heavier Dumbbell, your rep count goes down. Pick a weight that is challenging, but doable... make it tough.

SATURDAY WORKOUT

Before you come in today, you should be thinking about how much weight you are going to use for the Hang Cleans in today's workout.

CHIPPER:

1000m Row
30 Alternating Pistols (15ea)
15 Hang Cleans (225/155 or 80-85%)

**12 Minute Cut-off**

*If you can't Clean 255/165, you will not be going RX'd today, but have no fear... we will still make it heavy for you, relative to what YOU can do.