BBG
1) 5X3 Low Hang Clean (1″ off floor) + 1 Jerk – heaviest possible, rest 60 sec.
Notes: The Jerk comes after all 3 Cleans.
2a) 3X3 Push Press – absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Pendlay Rows – heavier than last week, rest 60 sec. DEMO VIDEO
Strength
1) HBBS (based off 130129): 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes.
Conditioning
For time:
50 Burpees
20 Front Squats @ 70%
50 Burpees
20 Front Squats @ 70%
50 Burpees
Notes: Fronts Squats must be taken from the floor.
Crushed by MRod and GSully......
ReplyDeletethe 3 cleans were tiring, had trouble w/ jerk on last two sets. 135, 145, 155, 165, 165.
3x3 Push Press & 3x5 P. Row: 145,150, 160
Squats 5@210; 5@225; 3@240; 3@255; 2@270; 2@270.
50 burpees, 20 155# frt squat, 50 burpees: 12:21.