BBG
PICK ONE OLY LIFT!
1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.
1) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.
3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).
4a) 5×3 One-Stop Clean Pull (3 count pause at bottom of knee) @ 100%-110% of max Clean – rest 60 sec.
4b) 5×5 Pressing Snatch Balance – heaviest possible, rest 60 sec.
Conditioning
5 rounds for total working time of:
3 Rope Climbs
Row 300m (all out – no gaming for MU)
3 Rope Climbs
Rest 1:00 after each round.
A bit wiped out from 3 good days of training.
ReplyDeleteToday's stuff-
3RM Hang Power Clean- 195. Probably could have hit 205, but my 12min clock expired.
PP+PJ+Split Jerk- 175. This wiped me out. Just didn't seem to be too into it.
4x3 Clean 1st pull @ 225.
4x5 Snatch Balance @ 115.
Conditioning:
Modified to 3 rounds:
2 rope climbs,
300M row
30 push ups
1min rest
2:48; 2:42; 2:47.
OUCH