Wed Aug 27 "Well Rounded"

Move

1) Power Clean: 3 x 10 @ Light to Mod Load

2) 8 Rounds:
3 Power Cleans
5 Burpees
7 RIng Rows
9 Air Squats
6 Cal Bike
Rest 1:00

Train

1) Power Clean

3 x 10 @ 60%

2) Well Rounded

10 Rounds For Time (30 Min. Cap)
3 Power Cleans (165/115)
6 Burpee Pull Ups
12 AIr Squats
200m Run

Stimulus

1) This is a deload week so the weight percentage is decreased. It is intended to be an unbroken set. These sets should feel easy.

2) This is an all around movement workout. Choose weights/reps that allow you to clear full rounds in 2:30 or less. The 3-6-12 reps should be completed in less than 1:30, while the run should be about 1:00. The bar for pull ups should be just out of reach of the fingers when arms are reaching up. You can jump into a strict or kipping pull up.

Extra Credit

3 Sets:
10 Tempo Bicep Curls
10 Neutral Grip Dumbbell Front Raises