141028

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…

1 thought on “141028

  1. 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

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