WU:
jump rope, drom, dynamic stretching
2 rounds of: 15 air squats, 10 pushups, 1 min jump rope
Oly programming:
Power Clean (from static start at power position)
135#x5x3 (weight x reps x sets)
Clean Deadlift
165#x10x3
Clean Shrug (from floor)
165#x10x3
Stiff-Legged Clean Deadlift from high/power position lowering as far as possible and back up
165#x10x3
Metcon:
21-15-9
20lb wallball
20" boxjump
4:05
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Current Personal Records
- Clean (Full): 150kg, 5/11
- Clean (Power): 136kg/300lbs, 6/10
- Clean and Jerk: 140kg, 8/10
- Front Squat: 175kg/385lbs, 8/10
- High Bar Back Squat: 216kg, 5/11
- Jerk: 140kg, 8/10
- Power Snatch: 105kg, 8/10
- Snatch: 116kg, 5/11
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