Abnormal amount of work today. Somehow it needs to be scaled.
BB GYM
1) 7X2 Clean Deadlift + Low Hang Clean (1" off floor) + Jerk - heaviest possible, rest 60 sec.
2a) 3X5 Push Press - absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows - heaviest possible, rest 60 sec. DEMO VIDEO
Strength
1) HBBS (based off 130129): 3X5 @ 75%, 3X3 @ 85% - rest 2:00 minutes.
2) 5X2 Pause Front Squats - heaviest possible (no misses), rest 90 sec.
Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.
Conditioning
*All work should be performed with a 40/20# weight vest.
For time:
Run 400m
5 rounds of:
5 Pull-ups
10 Push-ups (hand release)
15 Air Squats
10 Push-ups (hand release)
15 Air Squats
Run 400m
5 rounds of:
5 Pull-ups
10 Push-ups (hand release)
15 Air Squats
10 Push-ups (hand release)
15 Air Squats
Run 400m
