Rival Fitness

Workout 7-13
Strength: Clean complex
Every 2 minutes for 8 sets
1 hang power clean
1 power clean
1 clean
1 push jerk
1 split jerk

All unbroken; increase weight every 2 sets

Then
Deadlifts:
10@65%
8@70%
6@75%
4@80%
3@85% 3x

Conditioning:
21-15-9
Thrusters(75/45)
Burpees
Stop EMOM and do 20 DBL unders until completion of thrusters and burpees

5 minute rest
5 mins airdyne
30s ON 30s OFF

Today's Workout! 7/1/14

Part 1: Strength
Front Squat
1x10 Reps @ 65%
1x8 Reps @ 70%
1x6 Reps @ 75%
2x5 Reps @ 80%

Part 2: Mid Line Stabilization Work
Super Set:
3x8 Axel Bar Lunges 145lbs
3x12 Ab Rollers

Part 3: Conditioning
15 Minute AMRAP

7 Clean & Jerks @ 165/105lbs
10 Box jumps 32"
15 T2B
20 Ring Dips
25 Dbl Unders