A) Clean and Jerk
2X2 @ 70% -225#
2X2 @ 80% -260#
2X1 @ 90% -295#
2X1 @ 95% -310#
4X1 @ 80% -260#
– rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
B1) 3X5 Pendlay Row
– rest 60 sec.
B2) 3X5 Jumping Good Mornings
– heavy but PERFECT rest 60 sec.
C) High Bar Back Squat:
1X5 @ 80% -350#
2X3 @ 85% -375#
2X2 @ 90% -395#
2X1 @ 95% -420#
– rest 2:00
D) 5 Rounds for total time:
15 C2B Pull-ups
200m Run
20 Wall Ball 20#
Rest 1:1 ratio between rounds
= 15:49
Clean and Jerks felt great hit everything up to 95%. I hit both my cleans at 95% but missed the Jerks, they were there my shoulders were just wrecked and didn't want to keep it overhead. HBB felt no so good missed my 3rd rep on set 2 of 85%, the 2nd rep on the 2nd set of 90%, and missed both 95% squats. Conditioning felt fine, lung burner but everything was unbroken and felt good.
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