Weds OL

BBG

1) Every 20 seconds for 4 minutes:

1 Clean & Jerk @ 75%
\\ 170# - off 225#

*Rest 3 minutes.

2) Every 60 seconds for 8 minutes:

1 Clean & Jerk @ 85%
\\ 190#


Strength

HBBS (based off 130129): 3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95% - rest as needed
\\ Off 290 - felt the best they have in a long time, might be able to
jack up the "1 RM" slowly


Conditioning

1 min ME KBS @ 32/24kg
\\ 18

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
\\ 1 round + 100m run, scaled front squats to 185 from 205, it was a
grind getting all 7 unbroken

*Rest 1 minute.

1 min ME KBS @ 32/24kg
\\ 21

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
\\ 1 round + 100m run

*Rest 1 minute.

1 min ME KBS @ 32/24kg
\\ 18