Weightlifting: Snatch: 5×2, 2 sets at 80%, 3 at 85%
Weightlifting: Warm up sets do not count, 2 sets at 80%, 3 sets at 85%. Drop and reset each rep, no more than 2 min rest between sets. Reminder to perform same lifts as on test day.
Conditioning: 3RFT – 15 min cap 500/400m row 21 Box Jump Overs 24″/20″ 12 Front Squats 135/95 | 115/85 | 95/65
Clean – E3MOM for 9 minutes (3 rounds) 5 Cleans Set 1: 75% Set 2: 80% Set 3: ~85%
Strength – Heavy cleans today and these should not be touch and go. 3 minutes is plenty of time for quality reps and rest.
Running Clocks For 4 minutes: (0:00-4:00) 15 Power Cleans 155/105 | 135/95 | 95/65 Max Cal Row For 3 Minutes: (4:00-7:00) 12 Power Cleans Max Cal Row For 2 minutes: (7:00-9:00) 9 Power Cleans Max Cal Row
Workout – building off our cleans, we should be dropping weight from our strength here. Total of 9 minutes in which we’ll count our calories as our score.
