Monday
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean & Jerk
Start around 70% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
B.
For time:
50 Calories of Rowing
40 Toes to Bar
30 Ground to Overhead (135/95 lbs)
Time Cap = 10:00 – please adjust loading or repetitions accordingly.
Boom Lite
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Russian Kettlebell Swings x 25 reps
Station 2 – Barbell Rollouts x 10 reps @ 3111
Station 3 – Side Plank x 45 seconds each side
B.
For time:
50 Calories of Rowing
40 Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
Time Cap = 10:00 – please adjust loading or repetitions accordingly.
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