Tuesday
Supplemental Power
8 x 2 High Hang Clean + 2 Hang Clean from Mid Thigh
Strength
Back Squats
8 x 8
Every 3 Minutes
Reverse Barbell Lunges
3 x 30
Every 3 Minutes
Romanian Deadlift
3 x 10
Every 2 Minutes
Workout of The Day
$$ 1000 Meter Row $$
3 Rounds
10 Hang Power Cleans 155/105 135/95 115/85
20 Pistols
30 GHD Sit Ups
$$ 1000 Meter Row $$
Supplemental Endurance
4 Rounds
1 Mile Airdyne
2 Minute Rest
Record Your Slowest Time
Wednesday
Supplemental Power
8 x 1 Push Jerk
Power
8 x 2 Split Jerk
Every :75 Seconds
Strength
Push Press
5 x 5
Every 2 Minutes
Workout of The Day
3 Rounds
21 Box Jumps
15 Toes to Bar
9 Ring Dips
Rest :90 Seconds
1500 Meter Row
Supplemental Endurance
Running
4×1:15 on, :45 rest between sets
rest 3 minutes
3×1:15 on, :45 rest between sets –
rest 2 minutes
2×1:15 on, :45 rest between sets
Rest 1 minute
1:15 on
