August 28,2017

A. Warm Up
400 meter run/row or skip for 3 minutes;

followed by: 2 sets (light KB then heavy KB)

10 KB suitcase Deadlift R
10 Waiter's squat R
10 Push press R
10 meter KB oh carry R
10 KB suitcase Deadlift L
10 Waiter's squat L
10 Push press L
10 meter KB OH carry L

followed by an empty bar set on your Back Squat Cap this at 15 minutes!
Scoring: Not Scored

B. Back Squat 10-8-6-4-2
Within 15 minutes: Back Squat

1. Set 1 – 10 reps @ 60%
2. Set 2 – 8 reps @ 70%
3. Set 3 – 6 reps @ 80%
4. Set 4 – 4 reps @ 85%
5. Set 5 – 2 reps @ 90%

Rest as needed
5 minutes to rest and transition to CLEAN TECHNIQUE

C. Halting Clean Deadlift + Hang Clean + Clean 1-1-1-1-1-1-1-1-1
Halting 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 minutes

D. 3 Rounds For Time of Dumbbell One-Arm Overhead Walking Lunge Steps, Toes to Bars, Burpees, and Running
​3 Rounds for Time:

1. 20 Dumbbell One-Arm Overhead Walking Lunge Steps @ 50/35 lbs
2. 15 Toes to Bars
3. 10 Burpees
4. Run 120 meters