Prep
Equipment Required: Light band, light KB, empty barbell
1) 2 rounds:
– 5 Upward to Downward Dog w Toe Touch
– 5 each Thoracic Rotations
2) 3 rounds:
– 5 Barbell RDL
– 5 Hang Muscle Clean
– 5 Push Press
A.
Push Press + Push Jerk + Split Jerk
3/5 x 1 + 1 + 1 using 5% heavier than last week.
OT2M
– L1: Work on technique OR – DB Push Press + Push Jerk 5 x 4 + 4, 2 warm-up sets
B.
‘DT’
5 RFT:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerk
– Goal: Very hard effort! Push your limits today with pacing, but use a load that allows you to complete most rounds UB.
TIME CAP=15:00
L3: (135/95)
L2: (115/75)
L1: (DBs 30/20)
C.
4 x 8-10. Rest 60s.