Wed Apr 29

Strength
1 Clean + 1 Jerk + 1 Clean + 1 Jerk:
Every 2 Min x 8, building to 75%

Train/Move:
1000m Row, 30s Rest, 300 Row
Rest 1 Min
1000m Row, 30s Rest, 200m Row, 30s Rest, 200m Row
Rest 1 Min
1000m Row, 30s Rest, 150m Row, 30s Rest, 150m Row

Warm-up
2 Min Row
THEN:
10/10 Banded Ext. Rot
10 Banded Pull-aparts
16 Lunges + Twist
10 Supinated Kip Swings
5 Front Squats (hook grip)
4 Floating Cleans
3 Tall Jerks

---

Stimulus
Strength: start light and build to a technical load. Cleans can be a squat or power, from the floor or hang, and jerks can be any variation of shoulder to overhead. If we are not going overhead, replace the movement with a squat

Train/Move: Cardio intervals: 1000m rows are 5-10s slower than your 2k average, 300, 200, 150m rows are increasing in speed

Wednesday Weightlifting
Back Squat : 4 @ 70%, 4 @ 75%, 4 @ 80%

Hang Power Snatch : 3 @ 55%, 3 @ 60%, 3 @ 65%, 3 @ 60%, 3 @ 65%, 3 @ 70%

Clean + Front Squat + Jerk : 1 @ 50%, 1 @ 55%, 1 @ 60%, 1 @ 55%, 1 @ 60%, 1 @ 65%, 1 @ 60%, 1 @ 65%, 1 @ 70%

Strict Press : 4 @ 73%, 3 @ 78%, 2 @ 81%, 1 @ 84%, 1 @ 87%

Push Press : 4 @ 73%, 3 @ 78%, 2 @ 81%, 1 @ 84%, 1 @ 87%