Wednesday
Strength
0:00-8:00 EMOM Clean and Jerk at 60%+ Build by feel
8:00-12:00 Load Up
12:00-16:00 EMOM 2 Deadlift at 80%
Deadlift percentages will follow this scheme over the 9 weeks:
80-82-84-85-86-87-88-89-90%
Please don’t be a hero and try to PR every week. It’s more likely to cause injury or blow up your central nervous system. Trust me. I deadlift 581 lbs.
MetCon
For Time
Holding 2 Dumbbells 50/35 lbs
2-4-6-8-10
Hang Squat Clean
Thruster
Push Press
Walking Lunges
Round 1 = 2 Hang cleans + 2 thrusters + 2 push press + 2 lunges
Round 2 = 4 Hang cleans + 4 thrusters + 4 push press + 4 lunges
Etc
10 minute cap
You just have to do 12 reps per minute to finish under the cap. GTBO