1) 5X1 3 Position Clean (Floor, Hang, Hip) @ 80% – rest as needed
2a) 4X3 Push Press + 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.
2b) 4X4 Tempo Pendlay Rows (2 count pause at the top) – heaviest possible, rest 60 sec.
Conditioning
For time:
Run 800m
Rest 3:00
Row 1000m
Rest 3:00
Run 800m
Rest 2:00
Row 500m
Rest 2:00
Run 400m
Notes: The first 800m Run/1000m Row should be treated as a PR attempt. Do not pace these to have “something left in the tank” for the subsequent efforts.
Cleans- Used 165#
ReplyDeletePP,PJ,SJ- 135, 165, 175, 185, tried 195 but had no legs left
P.ROW: 165,165,185,165
Conditioning:
800- 3:04
1000M- 4:00 don't recall, but first 500 under, second slightly over
800- 3:45
500M- 1:55
400- 1:34
Body sore, legs brutally sore from yesterday's squats.