Performance
Strength, 12 minutes to build to a heavy 3 position clean:
1 Clean (above knee) + 1 Clean (below knee) + 1 Clean (ground)
*these are to be performed as squat cleans

Maiden’s Blush

Conditioning: 3 Rounds
With a 3 minute clock complete
21/18 Calorie row
15 Bar facing burpees
In Remaining time, Max Squat cleans
Rest 2 minutes between rounds.
Squat Cleans
Round 1: 135/95
Round 2: 155/105
Round 3: 185/135

 

Lifestyle
Strength: 5 x 3 Hang Squat Clean
Conditioning: 3 Rounds
With a 3 minute clock complete
21/18 Calorie row
15 Bar facing burpees
In Remaining time, Max Hang Power Cleans
Rest 2 minutes between rounds.
Squat Cleans
Round 1: 95/65
Round 2: 115/75
Round 3: 135/95

 

Rehab Upper
Strength, 12 minutes to build to a heavy 3 position clean:
1 Clean (above knee) + 1 Clean (below knee) + 1 Clean (ground)
*these are to be performed as squat cleans

Maiden’s Blush

Conditioning: 3 Rounds
With a 3 minute clock complete
21/18 Calorie row
18/15 Calorie bike
In Remaining time, Max Squat cleans
Rest 2 minutes between rounds.
Squat Cleans
Round 1: 135/95
Round 2: 155/105
Round 3: 185/135

 

Rehab Lower
Strength: 5 x 8 Strict Pull-up
Conditioning: 3 Rounds
With a 3 minute clock complete
21/18 Calorie row
15 Bar facing burpees
In Remaining time, Max abmat sit-ups
Rest 2 minutes between rounds.