A. 1 push jerk + 1 split jerk, 5 x 1 @ moderate/tough loads; begin a set every 2:00
B. Clean-grip deadlift, 6 x 3 @ clean max, 11X1; begin a set every :60
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3 rounds:
:90 of [1 hang power clean tough up to 205/145 + 1 strict handstand push-up + 2 HPC + 2 sHSPU + 3 + 3 and so on…]
:90 rest
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4 sets for times:
200m run
15 kettlebell swings, unbroken up to 70/53
:90 rest
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Crossover Symmetry recovery
Post results to comments.
A. 5 @ 165
B. 6 ×3 @ 200
+ 135# hang power cleans
Reps – 9,9, 10
+ 53# KB
1:26, 1:27, 1:26, 1:25.
Crossover Symmetry activation
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A. Halting snatch-grip deadlift from 2-3” deficit (feet on plates, :01 pause below knees, pull to power position, :30 descent, reset before next rep on the doubles), 2-2-1-1 in perfect positions; 3:00 rest
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For time:
30 deadlifts, 275
400m run
30 burpees
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3 sets not for time:
7-10 heavy reverse hypers
7-10/side 1-arm DB bench press, 21X1
PM:
Complete
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270, 280, 290, 300 – have a tear on my left hand, this was a little painful.
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Complete @ 4:36
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Complete – RHs @ 180 x 10 x 3, Bench @ 60 x 10 x 3 (each)
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Sandbag carry to railroad tracks – complete w/ Cody
A. 105-110-110-115-115
B. 145lbs
110 lbs 6-6-6… Hard time on the hang: going immediately into the next rep. Weight was not what held back, just need to learn to hit once to get quicker reps. Also, in place of strict push-ups, l-sitting push press (50lbs)
53-45-45-45
1:35, 1:29, 1:28, 1:29