Weightlifting Strength Re-Test for Progress

Power or Squat Clean to 1RM.
3–3–3-1–1–1–1–1–1
Climbing. Rest as needed betw sets. Find & record a 1-rep max.

Tri-Modal Conditioning, Short- Mid-Duration

“Marlee”

For time,
7 squat cleans, heavy 27 double-unders
27 single-unders

5 squat cleans
25 burpees over bar
25 sumo deadlifts (same bar)

3 squat cleans
23 double-unders 23 single-unders

1 squat clean
21 burpees over bar
21 sumo deadlifts (same bar)

After-Hour Accessory Rowing/Midline Exercise

Rowing: Row 3 minutes at 20 s/m, 3 @ 24 s/m, 3 @ 28 s/m.
Midline: Accumulate 50-200 ab- bicycle reps.