A. OHS- build to 1RM
275
B. Split Jerk x 1- build to 1RM
275
C. Clean, no hook grip- build to heavy single
255
D. Back Squat @ 30X1- build to 3RM, take 5% off do 5 reps, 5% off for 7 reps, 5% off for 9 reps; rest 2 min
- 3rm 325, 5 @ 305, 7 @ 290, 9 @ 280
P.M.
For time:
Power Clean, 115
Burpees
*sub 2:15
- 2:05
rest 10 min
For time:
30 Thrusters, 95lbs
500m Row
*sub 2:45
- 2:40
rest 10 min
For time:
Row 250m
15 KBS, 70lbs
25 Burpees
15 KBS, 70lbs
Row 250m
*sub 3:30
- 3:27
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