Performance is in red, Competition is in blue
A1) 3 sets of:
Bench Press x 5+ reps . (Go for max reps on third set)
rest 30 seconds
A2) 3 sets of:
Bent Over Row x 8 reps (add to last weeks load)
rest 2 minutes
B) 10 Rounds for Time:
Rest 30 seconds
(Score is total time. Scale volume or to Hanging Knee/Leg Raises as needed.
A) Every 30 seconds, for 5 minutes (10 sets):
Tall Clean x 3 reps
(No dip and drive. With an empty bar or very light weights. Focus on a fast turnover and landing in the very bottom of the squat)
B) Every 2 minutes, for 16 minutes (8 sets):
Clean Pull + Clean + Jerk:
Perform singles of the complex at: 70%, 75%, 80%, 85%, 90%, 80%, 85%, 90% (of best C&J)
Go up to 90% if it’s feeling good, and if you feel like you’re in PR territory, then move up. If you’re not feeling great today, then go back to 80% and work up from there.
C) 4 sets of:
Clean Grip Romanian Deadlift x 8 reps
Rest 2 minutes
(start 10 lbs heavier than last week and add 10 lbs each set)
D) For Time *9 minute time cap
5 set of 15 Unbroken Front Squats 175/125
(Bar is taken from the floor. You must break between each set and each set must be done unbroken. If you break in the middle of a set, start that set over.