Complete in Order
Strength:
A) Clean From Blocks below knee:
1 Clean pull to mid thigh + 1 Clean = 1
Every 90 sec. building to heaviest set for the day
B) DL: APRE – Double overhand/clean grip
***ADJUST 10rm dependent on last week***
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Adjust weight dependent on reps in set 3 as below
Weight Change Based on Reps in set 3
Reps – Weight Change
4-6 – Decrease 5-10#
7-8 – Decrease 0-5#
9-11 – No Change
12-16 – Increase 5-10#
17+ – Increase 10-15#
Skill:
A) 3 sets on bar: 5 strict pullups only to 90 degrees + 5 H/A kips
Conditioning:
5 rounds for time
10 single arm KB snatch (45/25)
10 single arm OH walking lunge steps
10 single arm KB snatch w/ opposite arm
10 single arm OH walking lunge steps
7 burpee box overs (20″)
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