1) 12 min to work to a max 3-Position Clean (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2″ from the floor. ) + 1 Jerk.
2) EMOM for 5:00 – 1 3-Position Clean + 1 Jerk @ 80% of max from #1.
Strength/Skill
1a) 4X5 Weighted Strict Ring Dips (DB between legs)
1b) 4x8 pendlay rows
1c) 4x2 attempts ME HS shoulder taps
Conditioning
7 rounds of:
30 sec. ME Power Snatches 135/95#
30 sec. Rest
30 sec. ME AD (or row if necessary) for Cals
30 sec. Rest
30 sec. ME Muscle-Ups
30 sec. Rest
Conditioning
7 rounds of:
30 sec. ME Power Snatches 135/95#
30 sec. Rest
30 sec. ME AD (or row if necessary) for Cals
30 sec. Rest
30 sec. ME Muscle-Ups
30 sec. Rest
BBG-
ReplyDelete1) 255
2) 205
Strength-
1a 35#
1b 275
1c 2-5 taps WEAK
Conditioning- 173 reps
BBG
ReplyDelete1) 225
2) 175 (pulls felt off so just stayed lighter)
Strength:
a) 53, 70x3
b) 195
c) skipped due to wrist
Conditioning:
143 reps
BBG
ReplyDelete1) 195
2) 155
Strength:
a) 25, 35x3
b) 195
c) 30/13, 25/20, 26/22, 20/20
Conditioning:
152
6 10 5 (21)
6 10 5 (21)
5 10 4 (19)
5 10 3 (18)
5 10 4 (19)
5 10 3 (18)
5 10 4 (19)
5 10 2 (17)