06 14 17

P

A. C&J: 7×1 up to 95% 1RM

 

B. BS: 2@60%, 2@70%, 2@75%, 2@80%, 2@85%, 1@90%, 1@95%

 

C. FT [C5]:
12-9-6 of (1 Full snatch + 1 OHS) (135/95)
21-15-9 GHDSU or Hollow Hold or ABMSU

-then-

15-12-9 of: [C5]
C&J (power ok, 135/95)
BMU

-then-
[C5]
15-12-9 of BF Burpees
21-15-9 of T2B

 

D*. Clean Pull: 4×3@ 105%
F

A. BTK Hang Cleans: Est 1RM

 

B. BS: 5 rds of {0:45/2:15} max reps BS @ 45% (1RM)
Start @ (0:00, 3:00, 6:00, 9:00, 12:00). Track total reps.
*Standing up all the way is intentionally NOT required here*

 

C. FT [C5]:
21-15-9 OHS (95/65) or Goblet
21-15-9 Hollow Rocks/ABMSU

-then-

15-12-9 of: [C5]
Hang Power Cleans (95/65)
Pushups

-then-
[C5]
15-12-9 of Burpees
15-12-9 of J-PU