OL/DCF Weds

BBG

1) EMOM for 5 minutes:

2 Clean & Jerks (full) @ 75%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Clean & Jerks (full) @ 75%

*Score is total reps completed in 7 minutes. There are only 2 attempts
allowed during the EMOM portion. The goal is to test consistency of
technique and repeatability under load.

15 reps at 185# in 7 minutes


Strength

HBBS (based off 130129): 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.

Off 310# - started the first set at around 75% instead of 85%, felt
like shit, as did subsequent sents. I think my max front squat is
about the same as my back squat right now, if not higher, knees and
hips don't feel good at the bottom, going to reset to 280 or so until
the movement feels better.


Subbed DCF WOD for conditioning

10 RFT
4 Burpees
6 KB Swings 70#
8 Wall Balls 20#
10 minute cap

-2 reps (finished 6 wall balls during round of 10)