Wednesday 30.11.2016


L1) 5 Rounds

5 Hang Cleans

5 Push Jerks

Scaled) 10-9-8-7-6-5-4-3-2-1

Hang Clean 95/65

Push Jerk

Rx) 10-9-8-7-6-5-4-3-2-1

Hang Power Clean 135/95

Push Jerk

CompTrain) 1) Clean & Jerk 3&1's, 1 at 60%

1 at 65%

4x1 at 70%

2) Clean Pulls, 4x3 at 85%

3) Front Squat, 4x5 at 65%

4) 10-9-8-7-6-5-4-3-2-1

Hang Power Clean + Push Jerks* 135/95

*Complete 10 Unbroken Hang Cleans, directly into 10 Unbroken Push Jerks. Rest as little as needed to pick up the bar and do 9 & 9 Unbroken.


Archive