OL Weds

BBG

Every 30 seconds for 4 minutes:

1 Clean & Jerk (full) @ 80%
\\ 180#, reset my max to 225#

Then, when the clock hits 5:00-

3:00 to complete:

3 X ME UB (unbroken) Clean & Jerks @ 75%
\\ 170# 3x3, didn't do touch and go, don't see the utility in trying
to string together heavy Clean & Jerks, I'd never do it in a workout,
hell even if the weight's 135# I'd probably still do singles like I
will for 13.4 (more on that later)

*Notes: The ME UB Clean & Jerks are basically UB touch and go reps.
Score is the total of all 3 sets, within the 3:00 cap.


Strength

HBBS (based off 130129): 4X4 @ 70% – rest 30 seconds, 3X3 @ 75% – rest
30 seconds, 3X2 @ 80% – rest 45 seconds.
\\ Reset my max to 290# - these squats where you don't re-rack the bar
between sets are soul crushing. Hard but doable with the reset max.

*Notes: Sets at each percentage should be performed without re-racking
the barbell. Take 2:00 rest between each percentage.


Conditioning

Run/Row 5k

Rowed 5k: 21:04 - 2:06/500m avg. Last 600m sub 2:00, should have held
2:00/500m avg the entire time, wasn't sure how to pace from the start
so erred on the side of too slow.

---

13.4

7 Minute AMRAP:
3 Clean & Jerks (135/95)
3 Toes-to-bar
6 Clean & Jerks (135/95)
6 Toes-to-bar
9 Clean & Jerks (135/95)
9 Toes-to-bar
12 Clean & Jerks (135/95)
12 Toes-to-bar
…

Continue in this fashion as long as you are able.
\\ I will be doing these cleans as singles, combination of C&J and T2B
is going to smoke the grip/forearms