Friday 7/19

Olympic:Cleans

20 minutes to build to a heavy clean complex
1 clean pull
1 pause at knee power clean
1 squat clean

Workout of the day

12 min amrap-
Row 300/250m
15 Med ball squat cleans

Monday 7/15

Workout of the day

For time-

(32 min time cap)
Run 400m
25 Deadlifts 185/125#
Run 400m
25 front squats 135/95#
50 Sit-ups
Run 400m
25 power cleans 135/95#
50 Wall balls
75 Du
Run 400m

Thursday 7/11

Strength Accessory

Barbell lunges

5×10

Workout of the day

5 Rounds for time-
15/12 cal Bike/ 20/16 row
10-8-6-4-2 Squat cleans(increase weight each round)

Rx 105/75, 125/85, 135/95, 145/100, 155/105
Rx+ 155/105, 185/125, 205/145, 225/155, 245/165