A. Front Squat @ 3311 Tempo 5 x 4 reps rest 2 minutes (increase by 5-10% from last week) 145, 155, 165, 170(failed 3rd rep), 170(failed 4th rep)
B. Power Clean (Blocks Above Knees) 1.1.1 x 5 rest 10 seconds/rest 2 minutes (fast turnover) 85#, 105, 110, 125, 130
C1. Clean Pull to Knees @ 100% of Max Clean x 3 reps rest 1 minute (190#)
C2. Ring Dips @ 1112 tempo x 7-8 reps rest 2 minutes (7, 7, 7, 7, (4-2-1-1))
B. Power Clean (Blocks Above Knees) 1.1.1 x 5 rest 10 seconds/rest 2 minutes (fast turnover) 85#, 105, 110, 125, 130
C1. Clean Pull to Knees @ 100% of Max Clean x 3 reps rest 1 minute (190#)
C2. Ring Dips @ 1112 tempo x 7-8 reps rest 2 minutes (7, 7, 7, 7, (4-2-1-1))
x 5 sets
+
For time:
30 Calorie AB
20 Kipping HSPU (open standards)
10 Squat Clean Thrusters 115#
20 Strict HSPU (sets of 1-2 the whole time)
30 Calorie AB
+
For time:
30 Calorie AB
20 Kipping HSPU (open standards)
10 Squat Clean Thrusters 115#
20 Strict HSPU (sets of 1-2 the whole time)
30 Calorie AB
15:32
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