20170120

20170120:

15:00 to work to a heavy 3-rep Push Press

Then,

15:00 AMRAP:
20 Overhead Alternating Lunges (95/65)
10 C2B Pull-ups
50 Double-unders

Comp:
1. Snatch: 1×60, 1×65, 1×70, 3x1x75

2. Clean & Jerk: 1×65, 1×70, 3x1x75

3. Back Squat: 3x3x70

4. Big Clean Complex
6 Sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

5. Conditioning
15:00 EMOM:
Min 1: 50′ Overhead Walking Lunge (95/65#)
Min 2: Max Muscle-ups in :40
Min 3: 50 Double-unders

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