1) 5X1 Two Position Clean (hang & power position) – heavy but NO MISSES, rest as needed
2) 5X2 Jerk from blocks – heaviest possible, rest as needed BB Cycling/Midline 1a) 4+1X3 Touch & Go Cleans (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec. Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. 1b) 4X8 Tempo Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 8 reps at strict tempo is too easy add weight, rest 2:00 For Time: 800 M Run Rest 2 Mins 800 M Run Rest 2 Mins 400 M Sprint ----------- Hit 195 on the two position clean. The clean from the power wasn't the best looking but I caught it and was able to stand it up. Jerk - Worked up to 185 and hit the first rep but when lowering the bar for the second I didn't catch it right and lost it to the rack. Didn't rerack and try again. Cleans - Worked up to 195 and felt good, probably could have hit 205 but this was my last set so I didn't try it today, maybe next week. Also hit 6 reps at 145 for the ME @ 75% Dips - Did slow controlled dips, I cant get the 3 second pause in the bottom, something to work on. WOD - Completed as written in 13:05.
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