Week 6 of 16
Conditioning
Sprint Conditioning (Benchmark)
“Grace”
30 Clean and Jerks (135/95)
Short Conditioning
Write your own 6-12 minute workout
Medium Conditioning
Write your own 12-18 minute workout
Team Series Conditioning
“Team Series 17.3”
50 Synchronized Wall Ball Shots (20/14)
30 Cleans (135/95)
50 Synchronized Wall Ball Shots (20/14)
20 Cleans (185/135)
50 Synchronized Wall Ball Shots (20/14)
10 Cleans (225/155)
Endurance Conditioning
Write your own workout that is longer than 24 minutes
Strength
Deadlift
5×5 Deadlift @ 75-80% 1 RM; Perform new set every 2:00
Back Squat
5×5 Back Squat @ 75-80% 1 RM; Perform new set every 2:00
Bench Press
5×8 Bench Press @ 62.5-67.5% 1 RM; Perform new set every 2:00
Strict Press
5×8 Strict Press @ 62.5-67.5% 1 RM
Snatch
7×2 Hang Snatch @ 67.5-72.5% 1 RM; Perform new set every 1:30
Clean and Jerk
7×2 Clean+Jerk* @ 72.5-77.5% C&J 1 RM; Perform new set every 1:30
*Drop and reset after each rep
320 Gym 