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The Weekly Outlook January 28th (Second Week of the Clean Challenge)

Monday:

Weightlifting
E2MOM 20min
Squat Clean Thruster + Split Jerk + Power Clean + Front Squat + Split Jerk
* May Drop after split Jerk

Tuesday:

Aerobic Base Building
Every 2min for 32min
Rotating Stations
1) 30/24 Cal Row
2) 40/32 Cal Bike
3) 100 Double Unders
4) 200m Run
*4 Sets of Each

Scale:
1) 20/16 Cal Row
2) 30/25 Cal Bike
3) 75 Double Unders
4) 200m Run

Wednesday:

Strength Stamina Metcon
4 Rounds for Time
50ft Double KB Front Rack Walking Lunge at 53/35
15 Toes to Bar
50ft KB Front Rack + KB Overhead Walking Lunge at 53/35
30 Abmat Sit-Ups

Thursday:

Gymnastics Skill Work
10 Minutes Handstand Walk Practice

Strength Conditioning
3 Rounds for Max Reps
30sec: Max Effort Strict Handstand Push-Ups
30sec Rest
45sec: Max Effort KBS at 53#/35#
45sec Rest
60sec Max Effort Strict Ring Dips
60sec Rest
75sec Strict Pull-Ups
75sec Rest


Friday:

“Fancy Nancy”
21-18-15-12
Overhead Squats at 95/65, 115/75, 135/95, 155/105
Burpees over the Bar
400m Run after each round

Rx+: 135/95, 155/105, 185/125, 205/145

Saturday:

Workout of the Day
3 Rounds for Max Reps
1min: Max Deadlifts at 185#/125#
1min: Max DB Hang Power Cleans at 35#/25#
1min: Max Box Jumps at 24”/20”
1min: Max Wall Balls at 20#/14#
1min: Rest

Sunday:

Strength
Push Press 10-8-6-4-2
*increasing load as you go

Strength Conditioning
Tabata Ring Rows
8 Sets of 20sec on/10sec off

R: 2min

Tabata Z-Press at 75#/55#
8 Sets of 20sec on/10sec off

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