1) 15 minutes to establish a 2RM Pause (3 counts @ bottom of knee) Clean & Jerk.
2) Pause (3 counts @ bottom of knee) Clean & Jerk: 1X1@90%, 1X@95%, 1X1@100% of 2RM from #1
3a) 5X3 Clean Deadlifts with pause at bottom of knee – heaviest possible, rest 60 sec.
3b) 5X5 DB Push Press – heaviest possible, rest 60 sec.
Conditioning
3 rounds for time of:
10 dB Cleans (50#)
20 Wall Balls
50 Double-Unders
C&J- Worked up to 185. Managed 195 once, failed the clean on the second one.
ReplyDeleteDL: 195, 205, 215, 225, 235 - maintained tension in the hammies!
PP: 40, 45, 50, 55, 60
Conditioning: 13:38 - mer crushed it. i was 2-3 DUs behind him. 50# Db cleans stunk!