Weds OL

BBG

1) 7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
\\ 70kg-80-80-80-80-80-80

*Notes: Position #1 is from the floor, Position #2 (without dropping
the bar) is the low-hang – approximately 2″ from the floor. The Jerk
comes after the 2nd position Clean.

2a) 4X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.
\\ 4x110kg

2b) 4X4 1&1/4 Front Squats – heavy, rest 60 sec.
\\ 4x90kg

*Notes: Straps should be used for Clean First Pulls.


Conditioning

6 rounds for total working time of:

Row 20 Calories
15 Burpees

Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)

*Then, after completing the final round, and its prescribed rest...

3 minutes Max Distance Sled Drags @ 250/165# using a 50' down and back
shuttle style track.

\\ Total working time: 11:40
\\ Splits: 1.44, 1.52, 1.54, 1.58, 2.07, 2.05
\\ Sled drag: sled + 75kg, distance - no clue

Strength

1a) 3X8 Weighted GH Raise – heavier than last week, rest 45 sec.
\\ 25lb

1b) 3X20 Reverse Hypers – medium/heavy, rest 45 sec
\\ 25lb