Monday
STRENGTH/POWER
Power Clean
Every :90 for 6 rounds.
If you performed the doubles last week, aim to do the same weighs but this week for 3 reps. if you did not, but tested a 3R, start at 80-85% of your 3RM and build if possible. If still practicing technique, pick a weight that allows you to move cleanly and correctly through all reps.
CONDITIONING
For Time: (15 Minute Cap)
2 Rounds:
400 M Run
15 Front Squats
400M Run
15 Pull-Ups
Level 3-135/95, C2B
Level 2- 95/65
Level 1- A weight that allows for 1 set in the first round, 2 sets if needed in the second round