Strength/Skill

1 Hang Power Clean + 1 Push Press
- build to moderate load in 4 sets

THEN:

On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks
- there is minimal rest here so keep it light
CompTrain: increase load by 2-4% over last week

Work

“Heartburn”

1600m Run / 2000m Row / 4800m Bike
10 Rounds of the “Bergeron Beep Test” seen here:
7 Thrusters @ 75/55
7 Pull-Ups
7 Burpees