Wed Jan 21

Train
6 Rounds For Time (15 Min Cap):
2 Rope Climbs @ 15’
12 Kettlebell Deadlifts @ 32/24kg
50’ Bodyweight Walking Lunges

Move
15 Min AMRAP:
4 Seated Rope Climb + Knee Raise
8 Single Kettlebell Deadlifts
12 Reverse Lunges

Warm-up
3 Min Bike, build in pace
THEN, 2 Sets, 5 Reps each:
Deadlift
Power Clean
Front Squat
Strict Press
Push Press

Strength
Every 4 Min x 3 Sets:
3 Clean & Jerk @ 70-75%
9 Touch & Go Clean & Jerks @ 135/95

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Stimulus
Strength: select weights that allow the work to be completed under 1.5 mins. Drop singles on heavy CJs should take less than 30s, then directly into the touch and go reps

Train: reduce height on rope climbs so you are done under 1 minute, since we are using two KBs you can share or switch to dumbbell deadlifts, lunges are meant to be recovery from the other two movements

Wednesday Weightlifting
Block Snatch : 3 @ 69%, 3 @ 74%, 3 @ 79%, 3 @ 84%, 3 @ 84%, 3 @ 84%

Block Clean : 3 @ 69%, 3 @ 74%, 3 @ 79%, 3 @ 84%, 3 @ 84%, 3 @ 84%

Block Jerk : 3 @ 66%, 3 @ 71%, 2 @ 76%, 2 @ 81%, 1 @ 86%, 1 @ 91%, 1 @ 94%, 1 @ 94, 1 @ 94

Complex: Seated Box Jumps and High Stick Jump Overs : 1-1-1-1-1