A. 1 hang power clean + 1 split jerk, build quickly to a moderate (not even tough) set
B. Clean-grip deadlift, 12 x 3 @ clean max, 11X1; begin a set every :60
+
3 sets even:
15 ring dips (open w/strict each round before switching over to kipping)
200m run @ 90% aerobic
2:00 walk rest
+
3 sets even:
9 hang power clean, moderate up to 185/125- keep them smooth & unbroken
200m run @ 90% aerobic
2:00 walk rest
+
Crossover Symmetry recovery
Post results to comments.
Practice for Comp on sat.
worked up to heavy hang clean thruster in 7 mins with conner and joe.
275#
everyone looked crisp
conner and I did the long 20 min chipper
felt good.
A. Worked up to 155#- ended on a good note.
B. 12×3 @ 200#
+2:32, 4:00, 4:50
15 ring dips- strict: 5-4-3 and then singles on each
200m run
+ 1:22, 1:19, 1:20
9 ub HPC @ 125
200 run
+ Crossover symmetry
Great day of training with Annie!