STRENGTH
1) Power Clean + Jerk: 6 x 1.1 (10s) @70-75% of Monday, every 60s.
– Beginner: Work on technique with a light load for all sets.
2) Back Squat: 3 x 6 @75% of Monday for ALL sets. Rest 2:00
– Beginner: 3 x 8 @light weight.
METCON
6-8 Rounds of:
60 Yard Sledpull Powerwalk @heavy. Rest 60s.
OR
4 Rounds of:
25 Band Resisted KBS
15 OH KB Hollow Rocks (or Hollow Rocks)
10 Barbell Rows
15:00 Cap on all of this work. Nothing for time or score today.