Clean and Jerk 2-2-2-2-2
Five rounds for time of:
Barbell squat jumps, 5 reps
Row 200 meters
Rest one minute between rounds
For the barbell squat jumps, place a barbell in the high bar position and squat to full depth and explode out of the bottom, jumping as high as possible.
Squat - Work up to a moderately heavy set of five
We'll follow that with a 15 minute conditioning workout. Something involving deadlifts, back extensions, sit-ups, and bear crawls... You might consider this as an active recovery workout if you came in on the previous two days and want to perform well on the snatches coming up on Thursday!
Legs should be a bit sore, so take some time to stretch out and get on a foam roller...
Here is a basic template of how the following six weeks will look. You will not be able to come Monday thru Friday and give 100% on each workout. One of these days will need to be treated as active recovery. Be responsible with your body and go hard when you are rested and go easy when you're not sure. Remember, you cannot train if you are injured, sick, or overtrained, but if you take an easy day you will have another opportunity very, very soon.
"I hated every minute of training, but I said, don't quit. Suffer now and live the rest of your life a champion." Muhammad Ali
Monday Tuesday Wednesday
Volume training-or 25-40 minute metcon Basic strength maintenance
Escalating density training 15-20 minute amrap
10 minute amrap
Volume training-or- Rowing/Running intervals
Escalating density training
Make up day Stretching and fun...