Friday
Hang Snatch to Snatch max (2 misses)
Hang Clean to Clean & Jerk (2 misses)
Jerk from Box HS, 80%/2 (1 miss)
Conditioning
4 rounds for total time of:
15 Burpees (absolutely as fast as possible)
20 Wall Balls 20/14
Rest 1:00 after each round.
Saturday
Back Squat 90%/1
Clean off Box 3RM, then -5&-10%
Back Squat 5 RM, then -10%/5 and -25%/5 with 2 sec pauses
Fat Bar Bench 5RM, then -10%/5 and -20%/5 w 3 sec pauses or Millitary Press Fat Bar 5RM, then -5 & -10%
DL 5 RM, then -20%/5 w 3 sec pauses at knee
Met Con:
Off