The PRs were flowing like Arlen “Sparkles” Castaneda’s golden hair this weekend…
New OBB 105kg lifter, Wes Kitts, 201kg/442# Clean PR & missed Jerk. Welcome to the team big man.
Nicole Capurso with a HUGE Clean & Jerk PR of 104.5kg/230# @ 63kg.
New team OBB 85kg lifter, Samuel Anderson (yes, of that Anderson family), with a PR Clean & Jerk of 154.5kg/340 – at 19 years old.
Last, but certainly not least, our new 69kg lifter – Lauren Suever – with a massive Jerk PR of 116kg/255#.
Option 1 – if you are not repeating 15.4:
Alternating EMOM for 14:00-
1 Three Position Snatch (floor, hang, power position)*
*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.
10 6″ Target Burpees
1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.
1b) 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.
5 rounds of:
1:00 ME Pistols (alternating)
1:00 ME HS Walk
1:00 ME Box Jump Overs 24/20″
Option 2 – 15.4:
1) Take 15:00 to work to a heavy but non-maximal Hang Snatch (from the power position).
2) EMOM for 5:00 (5 total rounds):
3 Power Cleans – begin at 155/95 & add 10# each minute (final weight 195/135#)
3 Deficit HSPU – 4″ deficit
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
6 handstand push-ups
9 handstand push-ups
12 handstand push-ups
15 handstand push-ups
18 handstand push-ups
21 handstand push-ups
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.