Weds OL

BBG

1) 10X1 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

80kg-90-90-100-100-100-100-100x-100-100x (x's - missed the jerk, jerk
felt like shit yesterday)

2a) 5X2 3-Stop Clean Pulls – heavier than last week, rest 60 sec.

100kg

2b) 5X5 Front Squats @ 70% – rest 60 sec.

92kg

*Notes: Straps should be used for 3-Stop Clean Pulls.


Conditioning

Row 1k
30 Muscle-Ups (Group #3 sub 20 Burpee Muscle-Ups)
Row 1k

16:09 (Burpee Muscle-Ups)


Strength/Midline (Skipped)

1a) 3X15 Weighted GH Raise – medium/heavy, rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.