WEDNESDAY

MOBILITY/SPECIFIC PREP

Coaches Choice

STRENGTH

PERFORMANCE and FITNESS

Front Squat (Percentages based off 3RM)

2-2-2 @ 90%

1-1-1 @ 92%

With 2 mins rest between each set

SQUAT CLEAN PREP

5 mins Pull sequence focus

• Clean Pull

• Clean High Pull

• Squat Clean

CONDITIONING (AMRAP)

PERFORMANCE 

AMRAP 4:00:

350/270m Row/Ski

9 HSPU

Max Squat Cleans 70/45

FITNESS

300/200m Row

Scale HSPU to HR Pushup

AMRAP 4:00, rest 4:00:

350/270m Row/Ski

15 HSPU

Max Squat Cleans 50/35

AMRAP 4:00, rest 4:00:

350/270m Row/Ski

12 HSPU

Max Squat Cleans 60/40