Monday 1/15/18

Strength Cycle: Cycle 3 – Retest Week

Strength/Skill
In 18min:
Find 1RM Clean Complex = Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
*Time under tension is a killer here, so don’t waste a lot of time with the bar sitting on your shoulders or hanging from your arms. Try to quickly get thru each piece.

WOD
AMRAP 10
Run 200m or Row 250/200m or Bike 500/400m
L: 12 HRPU or L: 6; S: 12 HSPU
9 Hang Power Snatch – L: 75/55; S: 95/65
*Open Standard on the HSPU. We’re looking for less than 3 sets per round on the HSPU. Meanwhile, the HPS should be unbroken each time.

Cooldown
Puppy Dog Pose
Scorpion Hold

Optional Run Programming
5 Rounds
Run 4min for Max Distance
Rest 1min

Daily Reading
1. Tom Brady Is Drowning In His Own Pseudoscience
2. The Year in Fitness: Exercise, Add Intensity, Live to See Another Year
3. Mobility Needs of the Female Strength Athlete
4. How to Teach Yourself to Be Funnier

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