BBG

1) 10X1 First Pull + Hang Clean + Jerk – heaviest possible, rest 60 sec. (3 second pause)

(((Smashed Wrist DNC)))

2a) 3X3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.

2b) 3X5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec. DEMO VIDEO

Strength
1) HBBS (based off 130129): 2X5 @ 70% – rest 45 seconds, 2X3 @ 75% – rest 45 seconds, 3X1 @ 80% – rest 30 seconds. Bar stays racked until new weight.

Conditioning
1) 2X20 Double unders rest 1:1
2) 2X15 Burpees – rest 1:1
3) 2X15 Over the box jumps – rest 1:1