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 (just above knee) – 70, 80, 84, 91, 96, 101, 106kg (1kg PR over last week!)
2) 7X1 Jerk from blocks – 75, 80, 84, 88, 95, 99, 103(PR), 104(PR), 105(PR)- 6.49lb PR over last week)
BB Cycling
1) 3X3 UB Hang Cleans (full) from the Power Position – 77, 82, 86kg (5 lb PR over last week)
2) 1XME T&G Cleans (full) from floor – Skipped
Accessories
1a) 4X3 Paused Clean Pulls (3 count pause at knee) – 102, 104, 106, 108 (3Lb PR over last week)
1b) Jerk Recoveries 4×3 – Skipped
Strength
1a) 4X3 Push Press + Hold (3 count lockout hold overhead) – 63, 68, 73, 77 (5lb PR over last week)
1b) 4×8 Strict Weighted Pullups – Done at 30lbs No fails (5lb PR over last week)