WEDNESDAY
SPECIFIC PREP
2 Rounds, For Quality
1:00 minute Machine of Choice (Easy pace)
5/5 World's Greatest Stretch
10 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
5 Barbell Squat jumps
STRENGTH
Thrusters
Every 1:30, 5 Sets
3 Reps @ 70%+
Directly into..
Front Squats
Every 1:30, 5 Sets
3 Reps @ 70%+
The goal today for both the Thrusters and the Front Squats is to build from 70% up to around 80% over the course of the 5 sets. This is a great way to build in some technical strength work as it allows you to build as much or as little as you need for the day. If you are feeling it, then go for it, if you are a little fatigued today then keep in the range of 70-75% to reduce stress on the system.