Tuesday 8.3.21

Warm-up:

Coaches Choice

Strength:

Clean (Power or Squat)
Build to a heavy 1RM

[6-8 Total Sets]
1set x 5reps: Bar
1set x 5reps: Light Weight
1set x 4reps: Moderate Weight
1set x 3reps: 70%-80% Range
1set x 2reps: 80%-85% Range
1set x 1rep: 90%-95% Range
1set x 1rep: Max Weight
1set x 1rep: Max Weight

Notes:
Alway end on a successful lift!
2-3min rest between heavy attempts
Time Limit: ~17min

Conditioning:

15 Rounds
3 Power Cleans
6 Alt. Pistol
9/7 Cal Row

Rx’d:
115#/85#

Rx’d(m):
135#/95#

Rx’d+:
155#/105#

Scaled:
10 Rounds
3 PC
6 Box/Rig Pistol,
(or 12 Air Sqauts)
9/7 Cal Row

95#/65# or less

[25min Cap]