1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.
Strength
1) HBBS:
| 1*5 | 70% |
| 1*5 | 80% |
| 1*2 | 85% |
| 1*3 | 90% |
| 1*1 | 100% |
2) Front squat:
| 1*5 | 65% |
| 1*4 | 75% |
| 1*4 | 80% |
| 1*4 | 85% |
Conditioning
7X100′ Prowler Push (50′ down w/ high handles – 50′ back w/ low handles) – heaviest possible (see note)
Rest 3:1
Tabata Something Else this morning in the basement (Strict Pullups, Push ups, Sit ups, Squats). Whoa, my cardio needs work!
ReplyDeleteGonna try to do Tabata every WOD this week. I'm thinking Row, Tic Tocs and KBS tomorrow morning.