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  • Writer's pictureMary Bozarth

Thursday 2/4

Strength

3 Position Clean (hang, below knee, floor) 5x3

Power Clean + Hang Clean + Clean: - 2 sets x 1+1+1 reps @ 75% 1 RM clean - 3 sets x 1+1+1 reps @ 80% 1 RM clean * Rest 60-90 seconds between sets

Conditioning “Elmer Fudd”

2:00 Amrap (6 sets) 20/15 Calorie Row or 200m Run Max Distance Farmers Carry 50’s/35’s (RX+ 70/53 KB’s)

- Rest 1:00 between sets –

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Wednesday 10/18

Strength Back Squat 1x8 Back Squat: - Establish an 8 RM for the day. Conditioning Rummy 4 sets (1 set every 5:00) Even Sets: (0:00, 10:00) 15/12 Calorie Row 15 Burpee Broad Jumps (4/3ft) 15/12 Calorie

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