20170906

20170906:

Power Clean & Push Jerk: 3×60, 3×70, 2x3x75

Then,

5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups

*Athlete moves directly from the Bench to Pull-ups.

Rest 3:00 between rounds.

Comp:
1. Push Press
(70%/5)3
(75%/5)2

2. Jerk from Rack
65%/3
70%/3
75%/3
(80%/2)2

3. Romanian Deadlift
55%/5
60%/5
(65%/5)3
Percentages are off Back Squat 1RM

4. Gymnastics Conditioning
4 Sets* of:
3 Weighted Chest to Bar Pull-ups
3 Kipping Chest to Bar Pull-ups
3 Bar Muscle-Ups
rest as needed between sets
*The goal is to complete the entire
giant-set without coming off the bar. Use a
dumbbell between legs and drop weight after
third rep without coming off the bar.

5. Conditioning
For Time:
1k Row
20 Bench Press (205/145)
40 GHD Sit-ups
750 Meter Row
15 Bench Press (205/145)
30 GHD Sit-ups

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