BBG (10-12 min)
5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
Strength (15min)
1a) 4X5 Split Press - heaviest possible (absolutely no heaving), rest 60 sec. DEMO VIDEO
1b) 4X5 Pendlay Row - heaviest possible, rest 60 sec. DEMO VIDEO
1b) 4X5 Pendlay Row - heaviest possible, rest 60 sec. DEMO VIDEO
Conditioning (10min)
2 minutes ME Muscle-Ups
-then-
6 minute AMRAP of:
50 Double-Unders
15 Burpees
15 Burpees
-then-
2 minutes ME Muscle-Ups
Cleans & Jerk- 135, 145, 155, 165, 170
ReplyDeleteSplit press- 95, 100, 100, 100
p. row- 145, 155, 155, 155
Conditioning: 0 MU (wimped out thinking shoulder couldn't take it after a couple attempts).
2 rds, 25 DU
8 pull ups, 8 t2b. NO MU
hot, sore.