BBG

1) 5X1 Clean from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

2) 5X1 Jerk from blocks – work to a max single for the day (no more than 5 attempts), rest as needed

BB Cycling

1) 3X3 UB Hang Cleans (full) from the Power Position – rest 90 sec.

2) 1XME T&G Cleans (full) from floor @ 95% of max triple from #1

Strength

1a) 4X3 Paused Clean Pulls (3 count pause at knee) – heaviest possible, rest 90 sec.

1b) 4X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.

Conditioning

5 rounds for total working time of:

30 Row for Calories
20 Pistols (alternating)
10 Shoulder to Overhead 135/95#

Rest 1:00

Zajęć nie ma.
Klub czynny 8-20.