Friday
Strength
C&J 8 x 1
Every :90 x 8 rounds perform 1 clean and jerk. Stay lighter on these than you have and focus on technique, this is a deload before we test again next week.
Level 3 All reps between 75-80%
Conditioning
3 Rounds, For Time (14 Minute Time Cap)
30 KB Swings, 53/36
30/22 Calorie Row or 24/18 Calorie bike
Level 3- 70/53
Level 2- 53/36
Level 1- A weight that will let you do the swings in 2 sets, at most 3 sets in every round. Scale the calories to a point that they can be finished in under 2 minutes.