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1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
120, 130, 140, 150, 160
2. Clean & Jerk
65%/2
70%/2
75%/2
80%/1
85%/1
145, 160, 170, 180, 190
3. Back Squat
60%/3
70%/3
75%/3
(80%3)3
185, 210, 225, 240
1. Clean & Jerk
60%/3+1 - 135
65%/3+1 - 145
70%/3+1 - 160
(75%/3+1)2 - 170
2. Clean Pull
(90%/3)4 - 205
3. Front Squat
(75%/4)5 - 185
4. Barbell Conditioning
"Big Clean Complex"
6 Sets:
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Press
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Jerk
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds
3 rounds at 95, 3 at 115. Ub
1. Snatch
60%/4 - 105
65%/4 - 115
70%/4 - 125
(75%/4)2 - 130
2. Back Squat
60%/4 - 180
70%/4 - 210
75%/4 - 225
(80%/4)2 - 240
3. Conditioning
10RFT:
7 DL (95/65#)
7 Front Squats
7 Push Jerks
Time: 10:47
Ub reps. Did 5 sets in 4:41. Last 5 were break after DL
1. Snatch
65%/2. 115
70%/2. 125
(75%/2)3. 130
(80%/1)4. 140 missed 3 rep cuz got lazy
2. Clean & Jerk
65%/2. 145
70%/2. 155
(75%/2)3. 170
(80%/1)4. 180 crappy split on 3 set
3. Back Squat
60%/3. 180
70%/3. 210
(75%/3)2. 225
(80%2)2. 240
4. Metcon
For time:
Run 800
30 dus
20 DL 185
Run 800
20 dus
10 DL 185
Run 800
10 dus
5 DL 185
Run 800
Time: 18:02
DL ub, dus broke more than I wanted. Shouldn't have broken at all. Slow runs.
