Monday 9/23/19

Strength Cycle: Cycle 3 – Week 7 – RETEST WEEK

Strength/Skill
In 16min:
Find 1RM Clean Complex = Power Clean + Hang Power Clean + Squat Clean + Hang Squat Clean + Split Jerk
*Our main goal with this cycle’s Complexes is to help you learn how to move efficiently around the bar. This is a very grippy complex, so both efficiency and speed will be rewarded here.

-last tested: 8/12/19

WOD
30 Hang Power Cleans – L: 105/65; S: 135/85; S: 155/105
L: 30; Spl: 40; S: 50 Wallballs
L: Run 600; Spl/S: Run 800m or Row/Ski L: 750/600; Spl/S: 1000/800m or Bike L: 1600/1300m; Spl/S: 2200/1700m
L: 30; Spl: 40; S: 50 Wallballs
30 Hang Power Cleans
*Cap = 15min. Keep the Hang Cleans to 3 sets or less and Wallballs in 4 sets on both sides of the run. This should be a great workout to push early and see what you have left at the end.

Daily Reading
1. “I don’t find muscular women attractive.” One Wife’s Tale
2. There’s A Difference Between Health And Fitness

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