10-1-17

2. Strength
Strict Press
2×10
Then
5 Rep every 3:00 for 12 Minutes
AHAP

135x3 sets, 145x1 set

3. OLY
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
Please See Demo Video HERE

135, 165, 185, 200
Did 1 rep and jerk at 200

Hang Clean (Below knee.)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk
NO FAILS

215x4, 225x1, 230x1
Jerked all

4. Bitch Work
Bike 24 Minutes
:90 Minute Fast/Aggressive
2:30 Minutes Steady/Recovery

Total cals 253