A.
Power Clean (Max)
3 @ .65
2 @ .75
2 @ .80
1 @ .85
1 @ .90
1 @ .95
1 @ 100-105%
1 @ 100-105%
*Establishing a conservative max today with GOOD FORM. Avoid a super wide stance on the catch and maintain a vertical bar path. 2min rest between sets.
B.
Every 2min for 10min
10 Back Rack Walking Lunges
(5/leg)
*work into a heavy set of 10
C.
Accumulate 3min in
Plank Hold
-alternate with-
Accumulate 3min in
Superman Hold
D.
10min EMOM:
Odd Min: ME UB Strict Pull-ups (2110)
Even Min: ME Strict Ring Dips (3010)
*Maintain hollow body on pull-ups w/ absolutely no hip action out of the bottom.
*Shoulder below elbow on ring dips
E.
4min AMRAP:
9 HSPU
12 Front Squat (135, 95)
15 Box Jumps (24, 20)
-rest 4min-
6min AMRAP:
9 T2B
12 Power Cleans (135, 95)
15 Box Jumps
-rest 4min-
8min AMRAP:
9 C2Bs
12 GTOH (135, 95)
15 Box Jumps
Casey Hogan says
PC: 205 not PR
Walking Lunges: up to 135
Did pretty well on Pullups and Dips
AMRAP = Bradstock 2, Hogan 1
Logan P. says
A. 135,160,170,180,190,200,210f,212f
B. 135,155,175,185,190
C. did 30 sec of each with 30 sec rest between the whole time
D. Pullups- 8,6,5,5,4
Ring Dips- 12,9,8,8,6
E. 1 round even; 1 round + 22 reps; 1 round + 13 reps
Matt McDonald says
A. 160-185-195-210-220-230-245 fail
B. 125-135-145-155-165
C. 17-11, 8-11, 8-11, 8-11, 7-8
D. 4 min amrap= 1 rd + 9 reps, 6 min amrap= 2 rds + 12 reps, 8 min amrap= 1rd + 20 reps.