Wednesday, April 18, 2018

A. Cleans: Every 2 minutes x 8 sets

Set 1 and 2:  5 @ 30 kg under your max

Set 3, 4 and 5: 3 @ 20 kg under your max

Set 6 and 7: 2 @ 10 kg under your max

Set 8: 1 @ 5 kg under your max

ALTERNATIVE:

Every 2 minutes x 8 sets:

5 reps

B. 30 sec of work and 30 sec of rest x 7 sets:

thrusters 65/95 lbs

Burpees

C. side lying db shoulder raises x 8-10 reps x 3 sets; rest 60 sec.