Strength:
A) Clean Pull 3 Stop + Clean + FS + Jerk: 1+1+1+1: in 5 sets max the complex then complete 3 sets of same complex at 85% of max weight from complex
B) Banded Deadlift: Every 45 sec x 9 minutes complete 3 reps @ 50% + medium band tension that still allows speed, drop every rep from top
Skill
A) After Conditioning
5 Super sets
– 20 Russian twists
– 10 weighted back extensions w/ 2 sec. hold
– 30 second plank hold – weighted as able
Conditioning:
AMRAP in 9 min:
6 OHS (165/115)
12 TTB
24 DU
nothing crazy here today, BS Max tomorrow