20170419

20170419:

Power Clean + Front Squat: 2+3×60, 2+3×65, 2+3×70, 2×2+3×75

Then,

“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Comp:
1. Power Clean + Front Squat: 2+3×60, 2+3×65, 2+3×70, 2×2+3×75

2. Clean Pull: 5×85, 3x5x90

3. Back Squat: 4×60, 4×65, 4×70, 4×75, 3x4x80

4. Gymnastics Conditioning
4 Sets:
4 Weighted C2B
4 Kipping C2B
4 Bar MU
Rest as needed between sets
*The goal is to complete the entire giant-set without coming off the bar. Use a DB between legs and drop weight after 4 reps without coming off bar.

5. Conditioning
5RFT:
30 Calorie Row
10 Bench Press (185/125)
5 Box Jumps (40/30″)

6. Bike Conditioning
10:00 EMOM: 10 Cals for time

7. Midline
D-Ball Bear hug hold – accumulate 3:00 (150/100)

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