Strength
Pull-Up
AHAP (5-10) –
10×2 Wide Grip Pull-Up
Green band x 4 sets
Blue band x 6 sets
Press
8×3 Seated Press @ 50% + band
45#x3, 56×3, 56×3, 56×3, 56×3, 56×3, 56×3, 56×3.
Clean & Jerk
6×2 Split Jerk @ 60%
55kgx2, 55×2, 55×2, 60×2, 60×2, 60×2.
Snatch
6×2 Snatch Balance @ 60%
Non-heaving: 15kgx2, 25×2, 30×2, 35×2, 35×2, 35×2, 35×2.
Evolution
5 Rounds For Time:
9 Power Cleans 135/95
250m Run
7:55. Probably more like 200m run (to the corner and back)
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