A. Power Clean (blocks above knee) – 5 x 3 ; not TnG @ 78% x 3 sets 80% x 2 sets
78% = 66kg/145lbs
80% = 68kg/149lbs
B. Snatch grip Deficit Deadlift (straps allowed) 4×3 ; ascending. This shouldn’t get ugly.
80kg/176lbs
C. Weighted Chin ups (supanated) 10-8-6-4 ; then 3×2 across. rest accordingly between ; for max weight on all rep schemes
Ended with 17.5lbs - uhhhh I think I did this wrong
D. Rowing : 100-200-300-400-500-400-300-200-100 intervals. Resting :90 between each interval. 100m @ 95+ %. Each interval til 500m, decreasing intensity. Once at 500m and climbing back down in meters, intensity increases with the shorter intervals.
19.2, 39.5, 105.9, 1:33.5, 159.5, 133.7, 1:07.3, 41.6, 20.2
E. Assistance Work
4×6 SA DB Row (heavy)
4×20 Band Pull Aparts
3×10 Cuban Press
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