Session 1: 1) Alternating EMOM for 14:00- 3 Hang Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Clean and add load with each set (try to go up from last week) 10 Burpee Box Jumps 24/20″ 2) 11.5 20:00 AMRAP of: 5 Power cleans 145/105# 10 Toes to bar 15 Wall balls 20/14# Session 2: 1a) Jerk from Blocks/Racks (based on 1rm jerk) – 1×5@60%, 1×5@70%, 1×5@80%, 2×3@85%, 1×5@80% – rest 60 sec. 1b) Halting Clean Pull (Pause Just Below knee & at Power Pos, based on 1rm clean) – 1×5@60%, 1×5@70%, 1×5@80%, 2×3@85%, 1×5@80% – rest 60 sec. 2) At a conversational pace (work hard, but maintain an exertion level that would allow you to carry on a conversation)- 30:00 AMRAP of: 60′ HS Walk 30 Row for Calories 20 6″ Target Burpees
Posted on: Sat, 17 Jan 2015 06:39:56 +0000
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