– WEIGHTLIFTING –
Power Cleans
6 x 3 @ 55-65%
*do not touch and go reps here. All for quality.
– WORKOUT OF THE DAY –
AMRAP 5 MIN x 4
*2 min rest between rounds
*Adding weight per round to Power Clean
18/21 Cal Row
15 Power Cleans
12 Over the Rower Burpees
Fitness:
R1: 35/45
R2: 45/65
R3: 55/75
R4: 65/95
Performance:
R1: 85/115
R2: 95/135
R3: 105/155
R4: 135/185
Elite:
R1:115/165
R2: 125/175
R3: 135/185
R4: 155/205
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