Wednesday September 22, 2021

Warm-up

Three sets of:
50-second Row @ Easy Pace
10-second Row @ Hard Pace
Then:
3 sets of:
10 Single-leg RDL (5 per leg)
10 No push-up Burpees
10 Double DB Bent over Row
Then:
Two sets of:
3 power cleans
3 hang power cleans
3 push jerks
Set 1: empty barbell
Set 2: add a little weight

Weightlifting

Six sets of:
1 power clean
1 hang power clean
1 split jerk
Rest 90 seconds between sets

Conditioning

3 Rounds of:
500-meter Row
21 Hang Power Cleans, 115-lbs
12 Bar-facing Burpees

Conditioning 2

5 Rounds of:

10-calorie Assault Bike @ 62-63 rpm

5-calorie Assault Bike @ 78-80 rpm

15 unbroken CTB Pull-ups

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Weightlifting: 165,185,205,225,245,265-lbs

Conditioning: 9:36

Conditioning 2: 8:40