Oly:
1) E30s for 5mins: 2 Cleans + 2 Jerks @ 65% Max for guys, 70% Max for girls.
After E30s portion, athletes will continue on in the ladder every 2 minutes, guys adding 10#, girls adding 5# every 2 minutes -- *Cleans must be TnG.*
Strength - EMOM12:
A) Front Squat 2 @ 80%
B) 12-15 Box Jumps 30/24"
Conditioning:
5 Rounds:
5-4-3-2-1 Rope Climbs
10 Cals on Assault Bike
Extra Class Work:
5 Rounds:
5-4-3-2-1 Rope Climbs
10 Cals on Assault Bike
1. E30s 115 lbs (I only did 1 jerk oops)
ReplyDelete- adding 5lbs ever 2 min : failed the jerk at 150
2. 170 for front squat
12 box jumps at 24"
3. 16:47 ( wore my new shoes (yay gear!) and they made my rope climbs more efficient... It was more cardio and arm fatigue trying to pull my legs up ha)
Ran 800m just cuz
1) E30s @ 205# -- Hit 265 for full complex, missed 275 on 2nd Jerk (Complete Sud's complex ;) )
ReplyDelete2) 295 for FS
15, 15, then 12's for Box Jumps
3) Kit/KJ/I did the 40 Rope climbs in ~7mins or so, each went twice I did 8/6
Good day, knees hurting time for that #CompleteRest
7 minutes holy crap. You guys are speedy !!!!! Nice work
ReplyDeleteOly:
ReplyDelete1) E30s for 5mins: done at 145#. made whole complex at 175#. Missed 2nd PC at 180#-small rest then made pc and 2 jerks....only 1 clean (squat) at 185# (back getting tired) failed 2nd jerk
Strength - EMOM12:
A) Front Squat at 175#
B) Box jumps 13, 15, 13, 15 for the rest
Conditioning:
went with Cash and K$-have no idea on time-went 3 times and I did 6/5/5
1. E30 done at 185, missed second jerk at 235
ReplyDelete2. Front squat 225
Box jumps 15-13-12-12
3. 10:00 with Mirth and Ob/Gyn