August 21, 2017

A. Warm UpWarm Up
400 meter run/row or skip for 3 minutes; followed by: 3 Sets 10 Front rack Box Step Ups (5 each side) 10 walk outs 10 lateral lunges 10 jump squats followed by an empty bar set on your Back Squat Cap this at 15 minutes!
Scoring: Not ScoredB. Back Squat 10-8-6-4-2Within 15 minutes: Back Squat

1. Set 1 – 10 reps @ 55%
2. Set 2 – 8 reps @ 65%
3. Set 3 – 6 reps @ 75%
4. Set 4 – 4 reps @ 85%
5. Set 5 – 2 reps @ 85+%

Rest as needed
5 minutes to rest and transition to CLEAN TECHNIQUEC. Halting Clean Deadlift + Hang Clean + Clean 1-1-1-1-1-1-1-1-1Halting Clean Deadlift + Hang Clean + Clean

1. Set 1 – 1 complex @ 55%
2. Set 2 – 1 complex @ 65%
3. Set 3 – 1 complex @ 75%
4. Set 4 – 1 complex @ 55%
5. Set 5 – 1 complex @ 65%
6. Set 6 – 1 complex @ 75%
7. Set 7 – 1 complex @ 55%
8. Set 8 – 1 complex @ 65%
9. Set 9 – 1 complex @ 75%

Rest 1 minute between sets
Coach's Notes:
percentage of your 1 RM C&J
rest 3 minutesD. 15-12-9 Alternating One-Arm Kettlebell Snatches, Goblet Squats, and Running15-12-9 Reps for Time:

1. Alternating One-Arm Kettlebell Snatch @ 24/16 kg
2. Goblet Squat @ 24/16 kg
3. Run 120 meters