Wednesday, 12/26

"Bar Fight"

In a 3:00 Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time remaining, Max OHS (115/80)

Score is total overhead squats. The repetitions on the movements prior to do not count towards the total.

Clean Complex

Clean Primer:
3 Sets:
2 Pausing Clean Deadlifts
4 Hang Clean High Pulls
2 Tall Cleans

2 Pausing Clean Deadlifts - Video
4 Hang Clean High Pulls - Video
2 Tall Cleans - Video

Clean Complex
On the 1:30 x 5 Sets:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Percentages based off 1RM Squat Clean:
Set #1 - 65%
Set #2 - 70%
Sets #3+4+5 - Build to a heavy, but not max effort, complex for the day.

Conditioning

3 x AMRAP 3's, resting 3:00 between, with our score for each part being *total repetitions*. Entering totals from all three,

Part #1 - AMRAP 3:
9/6 Calorie Assault Bike Or 10/7 Rpw
9 Power Cleans (95/65)

-- Rest 3:00 -- 

Part #2 - AMRAP 3:
9/6 Calorie Assault Bike Or 10/7 Row
7 Hang Squat Cleans (115/80)

- Rest 3:00 -- 

Part #3 - AMRAP 3:
9/6 Calorie Assault Bike Or 10/7 Row
5 Squat Cleans (135/95)


Freddy HansenComment