9-16-18

2. Oly
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

135 for 2 sets then 165 for 2 sets

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS

205 very happy with this

3. Conditioning
For Time:
100′ Back Rack Lunge Steps 155/105lbs
100 Heavy Double Unders (RXSG Zeus Rope)
100 Push Ups
100 Heavy Double Unders
100′ Back Rack Lunges

Time: 14:15

Lunge ub. Push ups all 5s. Dus broke 2x each.

5. Strength Prep
“Bottoms Up” Kettlebell Press
4×8 (2 sets per side)

35#. Left arm broke 2x each set

Then

Clean Lift Off
5×3

155