Mon

1) 7X2 Clean + 1 Jerk at 195#
Notes: The single Jerk should come after the second Clean.

2a) 3X5 Push Press – heaviest possible, rest 60 sec. 145-145-155
2b) 3X5 Bent-Over Rows (supinated grip) – heavy, rest 60 sec. 135x3

Strength

1) HBBS (based off 130129): 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95%
– rest 2-3 minutes. Off of 310, skipped 2x1 @95%, haven't done heavy
squats in a while, didn't feel great

2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.
5x165# - these were hard

Notes: Reps should be performed with a fast descent, 5 count pause in
the absolute bottom, then bounce and explode up.

Conditioning

3 minute AMRAP of:

Burpees (to a 6" target)

*Rest 2 minutes.

5 minute AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#

60 burpees (no 6" target), 2 rounds (cut to 3 min AMRAP due to time constraints)