W5
Friday
For Time:
30 Push Press, 115#
30 Chest to Bar Pull Ups
30 Hang Squat Cleans, 115#
30 Chest to Bar Pull Ups
30 Overhead Squats, 115#
*10 minute time cap
**Unbroken on PP, break CTB into 12,10, 8 or 3 x 10, HSC I would try to hang on and just breath at the top, not at the bottom- save your grip, break when you need to. Second set of CTB, fight for bigger sets, maybe 12/10/8 again or if you feel really good go 17-20/13-10. Unbroken on last set of squats
+
A. Power Snatch + Squat Snatch , tough complex, then -10% for 4-5 singles on just squat snatch
B. Front Squat @ 30X1, build to tough triple, then -15-20% for 2 x 3 reps
C. Deadlift, 1 rep @ 425/35 sec for 6 reps
D. Strict HSPU’s- 5/35 sec for 10 sets
E. 1 Legless Rope Climb/90 sec for 8 reps
TFG - 7:45
I was destroyed by this. I couldn't function for at least an hour afterwards.
I went UB on Push Press
3x10 C2B
19/9/3 Hang cleans - Which hurt bad
16/14 C3B
10/1+fail/9/7/3 - Died on the OHS
A. 225# - 205#
B. 325# - 295#
C. Done
D. Done
E. Skipped