A. Split Jerk, heavy single, no max out, 95% of best single, no more than 6 sets.
- Worked up to 260#
B. Power Clean, 1 rep x 2 sets @ 75%, 1 rep x 2 sets @ 78%, 1 rep x 2 sets @ 80%, rest as needed between sets.
- 205, 215, 225
C1. Heavy Russian Kettlebell Swings, 12 reps x 3 sets, rest 1 minute.
- Heaviest one
C2. GHD Raises @ 30x1, 8-10 reps x 3 sets, rest 1 minute.
C3. Strict Handstand Push-Ups, Accumulate 15 reps in total x 3 sets, rest 1 minute.
People can scale up to Depth Handstand Push-Ups-Athlete Choice on Depth
- Did clusters of 5.5.5 with minute rest in between. Last round had to break up a little more
+
E. For Time of the following:
Row 750 Meters
20 Strict Pull-Ups
Row 500 Meters
15 Squat Cleans @ 205 lbs/135 lbs
Row 750 Meters
20 Strict Pull-Ups
Row 500 Meters
10 Squat Cleans @ 225 lbs/145 lbs
Row 750 Meters
10 Strict Pull-Ups
Row 500 Meters
5 Squat Cleans @ 235 lbs/155 lbs
- Fuck this was awful. Wanted to just walk away after my 2nd or 3rd Squat Clean at 205. Whole thing took me 34:18. Squat Cleans were just brutal.
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