Work up to a heavy BS for the day. Hit at least 90% of last weeks max
Work up to a 3rm FS for the day. Hit at least 95% of last weeks max Work up to a 2+3 press/pushpress max for the day. Work up to a 5rm bench for the day. Hit at least 95% of last weeks max A) Dips 5x5 B) Pullups 5x5
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Back Squat – 3 x 5
Clean & Jerk – 5 x 2+1 5X1 1 Paused Clean + 1 Paused Hang Clean + 1 Paused Hang Clean from Power Position (3 count pause at knee for first two, then in power position for third) – work to heavy but non-maximal complex for the day, rest as needed Clean Pull – 3 x 3 Conditioning 10 Min Amrap of 16 Calorie Row 8 Thrusters, 105 |
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