1/6/2020

A. Tall Jerk + Jerk Balance + Split Jerk; 5 complexes as warm-up
B. Split Jerk; build to a tough single for the day
Stopped at 245lbs. I wouldn't consider this 'tough,' but I didn't want to spend too much time on B and C

C. Hang Squat Clean + Squat Clean; build to a tough complex
Built to 225lbs


4 Sets:
*Every 90 seconds
10 Seconds Assault @ 75% max wattage
10 BFB
rest 3min
4 Sets:
*Every 90 seconds
10 Seconds Assault @ 75% max wattage
10 Power Snatch
rest 3min
4 Sets:
*Every 90 seconds
10 Seconds Assault @ 75% max wattage
10 BFB
rest 3min
4 Sets:
*Every 90 seconds
10 Seconds Assault @ 75% max wattage
10 Thruster
rest 3min

I used an echo bike for this and held 900 watts for each interval. Unbroken PS and thrusters. Between sets 2 and 3 of the thrusters I had to wait about 3min, while one of the coaches led a warmup. So I did 12 thrusters during set 3 and 15 during set 4.

So this whole session took well over an hour, partially because I had to work around a class. But with the increasing amount of time the assbike/burpee/etc combo takes, I will be prioritizing that.