Wednesday, January 25th

Strength:

Power Clean

"Wave load"

5-3-1-5-3-1 Reps

Rest 2 mins between first wave, 3 mins between second wave

first wave modereate weight and fast reps

second wave heavier and tough

example: 135#/5-145#/3-155#/1-145#/5-155#/3-165#/1

(Or 4 x 500M Row with 2 min rest in between then do the conditioning)

Conditioning:

3 sets:

30 second Max Power Clean (135/95)

30 second Max Double Unders

30 second Max Wall Ball (20#/14#)

30 second Max Burpees

Rest 3 mins between sets

Scaling:

Power Cleans- use 60% of heaviest single from part 1

Double Unders- perform lateral hops over the bar