Wed Mar. 26 "Achoo"

Move

1) Deadlifts: 3 x 2 @@ technical load

2) On the Minute x 10
2 Power Cleans
2 Front Squats
2 Push Press
2 Burpees

Train

1) Deadlift: 3 x 2 @ 85%-95% Building

2) Achoo

On the Minute x 10:
3 Power Cleans (135/95)
3 Front Squats
3 Push Jerks
Max Lateral Burpees Over Barbell

Stimulus

1) This is focusing on maximal strength, working at near one RM loads. You will start your first set at roughly 85% and end over three sets at roughly 95%. Rest roughly 3:00 between each set. Use a belt and focus on bracing. If you are nearing a two rep max, go for it! If you are struggling to maintain form, maintain weight and do not build.

2) This is a benchmark workout focusing on high intensity power output. Choose a barbell weight that allows you to complete the front squats and push jerks unbroken throughout. The barbell reps should take roughly 30-40 seconds, leaving you about 20 seconds for burpees at the end. You are required to jump over the bar for the burpees . The goal is to accumulate at least 4 burpees every round or more.

Extra Credit

4 Rounds:
4 Minute On
1 Minute Off