A.
Every 90 seconds for 15 minutes (10 sets):
Hang Clean (mid-thigh) + Clean (below the knee)
Every 90 seconds for 15 minutes (10 sets):
Hang Clean (mid-thigh) + Clean (below the knee)
from 165-235.
B.
Three sets of:
Clean Pull x 1.1.1
(rest 5-10 seconds between singles)
Rest as needed
285Three sets of:
Clean Pull x 1.1.1
(rest 5-10 seconds between singles)
Rest as needed
C.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.
Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 80-85%
*Set 4 – 5 reps @ 75-80%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 1 rep @ 85-90%
Rest 2-3 minutes between sets.
255,275,290 275,290,310
D.
Complete rounds of 15, 10 and 5 reps of:
115/75 lb Thruster
Burpees Over the Barbell
Complete rounds of 15, 10 and 5 reps of:
115/75 lb Thruster
Burpees Over the Barbell
DNF. did the round of 15 and blew up. Had to get to work so shut it down. Not a good feeling.
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