11 30 16

P

A. C&J: 60% (3+1), 65% (3+1), 70% 4x(3+1)

B. FS: 4×5 @ 65%

C. FT [C15]:
10-9-8-7-6-5-4-3-2-1:
HPC + PJ* (135/95)
1st set is 10 u/b HPC followed by 10 u/b PJ. Drop the bar and rest as little as needed. Next set is 9 HPC and 9 PJ.

 

F

A. Practice: Either Clean or Push Jerk

B. FS: M6, then 4×6

C. FT [C15]:
21-15-9:
2xKB DL*
Box Jump

*For 2xKB DL, legs should be squat width or slightly wider, but not sumo.