Warm Ups:
5 Rounds for Quality of:
- Samson Stretch
- 5 Good Mornings @45
- 5 V-Ups
SWOD:
Front Squats (Training Max: 310):
- Warm Ups: 45x6, 135x4, 225x2
- Work Sets: 205x5, 235x5, 265x8
Press, Push Press, Jerk Complex:
- 45x4 each, 95x3 each, 135x2 each, 185x1 each, 225x1 PP/Jerk, 275x1 Jerk
Press (Training Max: 205):
- Work Sets: 135x5, 155x5, 175x7
Metcon:
On the minute for 15:00:
- 1 Power Clean @205
- 2 Split Jerks @205
I considered doing this metcon @225 lbs, however I decided to go with a lighter weight and really drill my technique, especially on the power clean. I'm working on hook grip, elbows turned out on the first pull, slower off the ground, explosive 2nd pull, "snapping the stick" as I pull myself under the bar, fast elbows on the "catch", and keeping my feet from going out to wide. Just a few things...
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