A. Power clean x 1 + Front Squat x 4; build to tough 4 in Front Squat; rest as needed--no more than 5 sets.
B. Dip Clean @ 70% EMOM 2 reps--6min clock
C1. Pronated Pull ups strict @30x1; 3-5 x 4; rest 90sec
C2. FLR On ring 45sec x 4; rest 90sec
+
3sets
5 Pull ups
14 WB shots #14
5 Pull ups
10 Box Jumps 20"
5 pull ups
8 Ghd Sit ups
rest 90sec
2 comments:
A 165x4, 145x4, 165x4, 195x4, 215m, 215x4 might have been a full clean, it was close
B as rx'd x6 @150
C1 @25 4,4,4,4
C2 done
3 sets - pull-ups done strict
sets completed at 3:05, 8:00 & 13;16
Also added some single leg rope jumps to the warm-up to try to build strength
weak leg first, then matching reps on the strong side
53/53
39/39
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