The Weekly Preview 09-10-18

The Weekly Outlook and Special Announcements

This week kicks off the Clean Challenge! We will be having our Clean Challenge tests on Monday, Wednesday, and Friday of this week. We will be re-testing these after a 4 week phase where we emphasize progressions on workouts that should help you improve in all these areas. Expect specific strength work on Monday, Wednesday, and Thursday of this week.

Monday:

Clean Challenge Test #1: 3RM Back Squat
Conditioning:
6 Rounds for Time *12min Time Cap
12 Alt DB Snatch at 50#/35#
6 SA Squat Clean at 50/35# (each arm)
6 Burpees

Tuesday:

For Time
10-9-8-7-6-5-4-3-2-1
Deadlifts at 225/155
Strict Pull-Ups
Strict Handstand Push-Ups

Wednesday:

Weightlifting: Today we have a fun Snatch Complex to start us off!
Conditioning: Clean Challenge Test #2
3 Rounds for Time
500m Row
400m Run

Thursday:

Toes to Bar strength and stamina work, then…

E2MOM x 10min
50 Double Unders
6 TnG Power Cleans *you choose the weight

Friday: 

Clean Challenge Test #3
15min AMRAP
15 KBS at 53/35
10 Thrusters at 95/65
5 Burpee Box Jump Overs at 24/20

Saturday:

4 Person Team Chipper
For Time
200 Cal Bike
120 Pull-Ups
200 Wall Balls at 20/14
120 Toes to Bar
200 Double Unders

Sunday:

EMOM x 20min
1) 8 Deadlifts at 185/125 + Max Box Jumps at 24/20
2) Rest
3) 8 Bench Press at BW/.75BW + Max Handstand Push-Ups
4) Rest

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