75% x 1 rep x 3 sets 255
80% 1 rep x 2 sets 270
85% x 2 reps x 2 sets 285
B. Snatch of the following:
75% 1 rep x 2 sets 155
80% 1 rep x 2 sets 165
85% 1 rep x 3 sets 175
C. Clean and Jerk, 70% x 1 x 1 set, 75% x 1 x 1 set, 80% x 1 x 1 set, rest as needed between sets.
185, 205, 215
+
D. For Time of the following:
3 Sets of the following:
30 Cal Row
15 Box Jumps @ 24/20 inches
9 Power Cleans @ 135/95 lbs
Rest 6 minutes between sets
This is aerobic effort, but high effort, cal row, men keep @ 1200 watts or above, women keep above 900 watts or above, box jumps fast, and power cleans unbroken, then rest 6 minutes
- About 2:00 per round. Row @ about 150-1600
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