Friday 160612

Hang Power Clean and Push Jerk 7x1

10 rounds:
10 Wall Balls
10 Toes to Bar

Competition:
A. Front Squat
*Set 1 – 3 reps @ 60%
*Set 2 – 3 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 1 rep @ 95%
Rest 2-3 minutes between sets.
B. Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk
Build to today’s heaviest set.
C. Four sets of:
Bulgarian Split Squat x 8 reps @ 3011
(use heavy DBs or KBs in each hand – you MUST use as much or more than was used last week)
Rest 90 seconds
Strict Handstand Push-Up x Max Reps
(if you cannot perform at least 6 reps, substitute an L-seated DB press for 8 reps – heavy)
Rest 90 seconds
D. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
Push-Ups x 20-40 Unbroken reps
(make these perfect – they’re not for time, so don’t rush through them)
Rest as needed
OPTIONAL CONDITIONING SESSION
Complete as many rounds and reps as possible in 24 minutes of:
40-Meter Sled Push (heavy)
10 Burpees
40-Meter Farmer’s Walk (heavy)
10 Burpees