12-12-25

5x1

1 squat clean + 1 jerk

95

115

135

165

14min cap

Target 7-9min

1-2-3-4-5-5-4-3-2-1

Powerclean 185#

30 DUs after each round

Time: 10:50

Wanted sub 9. Cleans slowed down on 2nd set of 5. All singles.

Dus were ub except 1st set and last set. Last set broke 4x.

12-7-25

Leg day elite

Warm up

2 rounds

Bike 1min

15 banded good mornings black

10 alt walking lunges

Back squat

Build to bodyweight then 

3 sets

10 bodyweight squats, 190#

Into

10 heel elevated somersault squats 70#

3 sets

8 BB sumo deadlift 190#

Into

15 dbl db RDL w 3 sec neg

3 sets

10 single db banded split squats 50#, green