20170426

20170426:

Power Clean + Front Squat: 20:00 to find a heavy single

Then,

“Diane”
21-15-9
Deadlift (225/155#)
HSPU

Comp:
1. Power Clean + Front Squat
Work to a heavy single for the day

2. Clean Pull: 3x5x90, 2x5x95

3. Back Squat: 5x3x85

4. Gymnastics Conditioning
5 Sets*:
5 Weighted C2B
5 Kipping C2B
5 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 5 reps without coming off bar.

5. Conditioning
With a running clock, storm through all 5 for time*:
21-15-9: Deadlift (225/155), HSPU
21-15-9: Thruster (95/65), Pull-ups
21-15-9: Power Clean (135/95), Ring Dips
150 Wallballs (20/14)
30 Snatches (135/95#)
*Set up 3 bars before starting

6. Bike Conditioning
10:00 EMOM:
10 Cals

7. Midline
3 RFT:
21 Medball GHDSU (30/20)
7 RDL @ 65% of 1RM Back Squat

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