Open Prep
A.
Clean & Jerk
3, 3, 2, 2, 1, 1, 1, 1
*Build into a heavy single
B.
CGBP
4×10 [9]
*Go up 5-10lbs compared to all sets last week
-superset with-
Strict Pull-ups
4xME
C.
DB Fly
3×10 [9]
*Go up 5-10lbs compared to all sets last week
-superset with-
Pause Ring Rows
3x 6, 5, 4, 3, 2, 1 sec
*For ring rows. Pull to chest and hold for 6sec, return to bottom, pull to chest and hold for 5sec, return, 4sec, return, etc.
D.
3 Rounds of:
30 Wall Balls (20, 14)
7 MUs
50 DUs
chris redden says
A. worked to 245, had more in me but exhausting week i didn’t want to try more
B. 180, 12, 12 10 10
C. 45 & done
D. don’t know time, MU getting better, feel stronger in them
ran 1 mile for cash out
Chris Hall says
A worked to 245
B 195. 10 10 10 10
C skipped
D done forgot to set clock wasn’t good at DU’s
Stuart Stark says
A. 225
B. 175 & 10, 8, 8, 10