Mobilize
Workout will be at 0600 and 1300
BBG
1) 8:00 to work to a 1rm Power Clean & Jerk (stay within the time limit – no more than 4-5 attempts).
2) Every 30 seconds for 3:00 – 1 Power Clean & Jerk @ 80% of max from #1.
2) Every 30 seconds for 3:00 – 1 Power Clean & Jerk @ 80% of max from #1.
Strength/Skill
1a) Back Squat: 4X8@80%, quick up and down with no pause every set, rest 90 sec.
1b) 4X30 sec. ME Deficit HSPU 6/4″ – rest 90 sec.
Conditioning
For time:
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)
35 Thrusters 45/35#
21 C2B Pull-ups
21 Thrusters 95/65#
21 C2B Pull-ups
9 Thrusters 135/95#
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)
35 Thrusters 45/35#
21 C2B Pull-ups
21 Thrusters 95/65#
21 C2B Pull-ups
9 Thrusters 135/95#
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)
*Only one bar may be used. Stage all plates needed for weight changes before beginning.
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