9-23-18

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

135, 165, 165, 185

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

220 for 5 sets and jerk. Did 225 for last set, missed jerk.

3. Conditioning
3 Rounds
20 Trap Bar Deadlift 225 low grip
Run 200m
20 Box Jump Overs 30/24″

Time: 12:21

DL 20, 10-10, 10-5-5.

4. Bitch Work
Bike 60/35 Calories on Rogue Bike x 3
Rest 5:00

R1: 3:07, 435 watts

R2: 3:35, 350 watts

R3: 3:33, 356