“Weightlifting Wednesday”

ATHLETE

A. Squat Clean

(Modified: Power Clean + Front Squat)

After warming up to a medium weight, Clock will start:

-Build to a Heavy Set of 5 Reps in 5 minutes
-Build to a Heavy Set of 3 Reps in 5 minutes
-1 Rep Max in 10 minutes – Be sure to rest 2-3 minutes with heavy attempts!

B. 4 Rounds:
250m Row Sprint
Rest 1:1 or do with a partner

COMPETITOR

A. Cleans
A. 5RM
B. 3RM
C. 1RM

B. Strength
1. 5×5 Deads
2. 4×6 Back Rack Reverse Lunges (3/side)

C. Row Conditioning
4 RFT:
40 Calorie Row
1 minute rest
20 Calorie Row
3 minute rest