Total 120 min
3 sets of: 5 HSPU, 10 T2B, 5 OHS, 10 lunges

Skillwork: MU practice for 20 min

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 60-65% 35 37.5 40
*Sets 4-6 – 65-70% 40 42.5 42.5
*Sets 7-8 – 70-75% 45 45
*Sets 9-10 – 75-80% 47.5 47.5
B.
Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
C.
Complete as many reps as possible in 4 minutes of:
1,1,2,2,3,3,4,4...
Hang Squat Clean
Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 205 lbs, Women = 135 lbs = 61 kg > 50 kg
Result: 4+2 = 22
Rest exactly 8 minutes, and then:
D.
Complete as many reps as possible in 4 minutes of:
1,1,2,2,3,3,4,4...
Hang Squat Clean
Chest-to-Bar Pull-Up
. . . and so on up the ladder
Men = 155 lbs, Women = 105 lbs. = 47.5 kg > 45 kg
Result: 4+9 = 29
E.
1000m row