Strength: Clean complex: 7-10 rounds – Every 3 minutes, perform:

-3x hang clean pulls + 1x hang squat clean + 1x split jerk (Work up to a max for the day)

*Do not use straps or put the bar down between reps. If you start to experience bad form, regardless where you are at in the sets, stop going up and move on to portion 2.

2) Push press: Warm up then:

-70% x 3 reps

-80% x 3 reps

-90% x 3+ reps

Work Capacity: Complete as many rounds as possible in 10 minutes of:

-25x double unders

-1x rope climb (15ft)

205 and switched to HPC cause of my knee.

165-185-210 on PP

8 rds on the AMRAP

Subbed 4 fat grip pull ups for rope climb.




- Posted using BlogPress from my iPhone