(PICK two of three)
1) 12 minutes to establish a 3rm Hang Power Snatch (from hips).
2) 12 minutes to establish a 3rm Hang Power Clean (from hips).
3) 12 minutes to work to a heavy but not maximal Jerk triple (from rack or blocks).
4a) 5X2 Pause Clean Pull (pause 3 counts at the bottom of the knee) – heaviest possible, rest 60 sec.
4b) 5X5 Behind the Neck Push Press – heaviest possible, rest 60 sec.
Conditioning
100 Burpees for time.
*Every two minutes (beginning at 0:00): 2 Rope Climbs 15′
2) 12 minutes to establish a 3rm Hang Power Clean (from hips).
3) 12 minutes to work to a heavy but not maximal Jerk triple (from rack or blocks).
4a) 5X2 Pause Clean Pull (pause 3 counts at the bottom of the knee) – heaviest possible, rest 60 sec.
4b) 5X5 Behind the Neck Push Press – heaviest possible, rest 60 sec.
Conditioning
100 Burpees for time.
*Every two minutes (beginning at 0:00): 2 Rope Climbs 15′
Modified the week due to gym being down.
ReplyDeleteTues- 5 x 400M sprints. Horribly slow
1:11, 1:23; 1:43; 1:43; 1:42. 2min rest btw.
Wed. 5min EMOM 2 clean and jerk 135, 135, 143, 155, 155.
Squats- From Yesterday! NAILED EM. Almost did 2 @325.
Bench (btw Front squats)@ 185: 6,6,6,8
Cond: 5RFT:
7 40# DB thrusters
11 burpees.
untimed, slight rest btw rounds, unbroken.
Row 2k: 8:07, PR
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