Wednesday 1/24
Strength
Power Clean + Squat Clean
Every 2 Min. x 8 Sets Minute 0: 50% x (2+2) Minute 2: 60% x (2+2) Minute 4: 70% x (2+1) Minute 6: 75% x (2+1) Minute 8: 80% x (2+1) Minute 10/12/14: 85% x (1+1)
Metcon (4 Rounds for reps)
4 Sets: 3 Minute Clock: 300m Row @ Hard Effort AMRAP: 5 DB Power Clean, 50/30 5 Toes to Bar 2 Minute Rest
Extra Work
A.1: Back Extensions (3x10; rest 60 seconds)
A.2: Star Plank (3x20 seconds/side; rest 60-90 seconds)
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