Power
1) 5X1 Power Clean from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed
2) 5X1 Jerk from blocks – work to a max single for the day (no more than 5 attempts), rest as needed
BB Cycling
1) 3X3 UB Hang Cleans (full) from the Power Position – rest 90 sec.
2) 1XME T&G Cleans (full) from floor @ 90% of max triple from #1
Strength
1a) 4X3 Paused Clean Pulls (3 count pause at knee) – heaviest possible, rest 90 sec.
1b) 4X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.
Conditioning
For time:
20 Strict HSPU
40 KBS 24/16kg
60′ Single KB OH Walking Lunge (one arm for all 40′) 24/16kg
80 Double Unders
60′ Single KB OH Walking Lunge (other arm for all 40′) 24/16kg
40 KBS 24/16kg
20 Strict HSPU
Do Work…
Power
1) 175,195(miss)
2) 175
BBC
1) 165
2) 150-6
Strength
1a) 135,145,155,175
1b) 135×2, 145×2
Conditioning
16:56