Friday 06.10.2017


BenchMark aka. MachoMan aka. Morning Sunshine

Scaled) 3 Rounds

500m Row

12 Deadlifts 185/135

15 Box Jumps 24/20

Rx) 3 Rounds

500m Row

12 Deadlifts 245/165

15 Box Jumps 30/24

Comp) 1) Hang Clean High Pull + Clean High Pull + Power Clean

6 sets: 40/40/45/45/50/50% of 1RM C&J

following: build to a Heavy single, Power Clean

2) Pausing Jerk Drive, 5x2 60/65/70/75/80% of 1RM C&J

3) 2 Pausing Split Jerks + 1 Split Jerk, 65/70/75/75/75% of 1RM Clean & Jerk

4) 3 Rounds

500m Row

12 Deadlift 275/185

15 Box Jump 30/24


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