Thursday
Strength
Deadlift
3,1,3,1,3,1
30 Minute Maximum. Start for the 3's at 80-85% of max deadlift and 90% for the first 1. Add 5-15#'s to each successive wave. Make sure you record these numbers for use next week. Heavier than last week.
Conditioning
For Total Time 16 min Cap
20/15 Calories
20 DB Clean and Jerks
20/15 Calories
Rest 2:00
20/15 Calories
20 DB Front Squats
20/15 Calories
Rest 2:00
20/15 Calories
20 DB Snatches
20/15 Calories
Level 3- 50/35
Level 2- 35/25
Level 1- A weight that allows every set of DB's to be unbroken, and every round to be a SPRINT all out! No round should take more than 4:00