Saturday May 6, 2017

Melissa

A. 12 Minutes to find a heavy single Power Clean and Jerk

B. For Time: (30 Minute Cap)
800m Run
30 Cleans @135/95
10 HSPU
800m Run
20 Cleans @175/115
20 HSPU
800M Run
10 Cleans @205/135
30 HSPU

*Bonus*
Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1x3
5 Rounds – 500M Row, 10 Muscle Ups 3 Minute Rest
GHDSU – 3 x Max

Warlock Weightlifting:
Technique Primer of Choice: 3-4 sets of 2-3 reps
1. Snatch + Snatch Balance + OHS – (1+1+1)RM; 95%, 90% (% of RM)
2. Clean + Power Jerk + Jerk – (1+1+1)RM; 95%, 90% (% of RM)
3. Back Squat – 5RM; 55%x10 (% of RM)
4. Pause Bench Press – 5×3
5. 2 Rounds – 30 GHDSU / 30 Back Ext