The Weekly Preview 012119

The Weekly Outlook!

This is the first week of the Clean Challenge and we are kicking things off on Monday with the “Bear Complex”. On Wednesday we have our aerobic engine builder test, and on Friday we will finish off with the “Beep Test.”

Monday:

Clean Challenge Test #1 

Clean Challenge Test #1
Bear Complex
E3MOM x 18min (6 Sets)
5 Rounds of
(Power Clean + Front Squat + S2OH + Back Squat + S2OH)

*For Max Load across. Total weight scored

Tuesday:

Strength
Deadlift
EMOM x 10min
2 Reps at 80%
*suppose to be heavy accross

Conditioning
7min AMRAP
3-6-9-12-15…
KBS at 53#/35#
Burpees

Wednesday:

Clean Challenge Test #2
4 Rounds for Time
20/15 Cal Bike
25/20 Cal Row
100 Single Unders
50 Air Squats

Thursday:

Weightlifting: 
E2MOM x 12min
Power Snatch + OHS + TnG Squat Snatch *Building weight

Conditioning:
Every 3min for 12min
8 Dumbell Bench Press at 70#/50#
50ft Double KB Front Rack Walking Lunges at 53#/35#
12 Toes to Bar

Benchmark Friday:

Front Squat: 
1 Sets of 5 at 80% then.. 3 Sets of 6 at 70%

Clean Challenge Test #3
“Beep Test”
EMOM until failure
V1: 5 Thrusters + 5 Pull-Ups + 5 Burpees
V2: 6 Thrusters + 6 Pull-Ups + 6 Burpees
Rx: 7 Thrusters + 7 Pull-Ups + 7 Burpees

*Scored as Rounds + Reps

Saturday:

Partner WOD
Tuff Love Event #1-ish
15-Minute AMRAP beginning with
40 Synchro Deadlifts at 185#/125#
In the remaining time, AMRAP of:
30 Synchro Burpees to 45# plate*
40 Synchro Box Jump Overs 24″/20″
50/45/40 Cal Row

Sunday:

Strength Stamina:
EMOM x 18min
1) Max Bench Press at 135#/95#
2) Max Ring Rows
3) Max Push-Up + Renegade Row at 50#/35#
4) Max Rope Climbs
5) Max Strict Press at 75#/55#
6) Rest

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