WARM
400m run
2x
{
1min row
1 inch worm
10 band pullaparts
5/side KB OHPress 26#
3 negative pullups
25ft/side bottoms-up KB walk 16#
}
Clean Drills
MAIN
A. work 5 rounds of this complex, 1 round every 90s
{
PowerClean + PushJerk
HangPowerClean + PushJerk
PushJerk
}
75, 95, 115, 135, 155*
*(last round, got the first PC but failed the jerk, so went back to 135 and repeated the complex.
B. 5 rounds, each for time, 90s-2min rest b/t
{
16 cal row (Rx was 20)
9 HangPowerClean 95# (Rx was 11 reps at 75#)
9 BurpeeBarJump (Rx was 11 reps)
}
Times: 2:40, 2:46, 2:57, 2:58, 2:48
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