WL
1) 7X1 Clean from blocks (just above knee) – work to a max single for the day (no more than 7 attempts), rest as needed
2) 7X1 Jerk from blocks – work to a max single for the day (no more than 7 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
Accessories
1a) 4X3 Paused Clean Pulls (3 count pause at knee) – heaviest possible, rest 90 sec.
1b) Jerk Recoveries 4×3 – heaviest possible, rest 90 sec.
Strength
1a) 4X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.
1b) 4×8 Strict Weighted Pullups, rest 90 sec.
M/26/69kg
WL
1) 7X1 Clean from blocks – 165, 185, 200, 205, 212.5, 225, 230
2) 7X1 Jerk from blocks – 185, 205, 215, 225F, 225F, 225
BB Cycling
1) 3X3 UB Hang Cleans – 165, 175, 185
2) 1XME T&G Cleans – Skipped
Accessories
1a) 4X3 Paused Clean Pulls- 225, 225, 235, 235
1b) Jerk Recoveries 4×3 – 185, 195, 205, 215
Strength
1a) 4X3 Push Press- 135, 145, 155, 165 (Forgot the holds)
1b) 4×8 Strict Weighted Pullups- All done at 25lbs