8/11/2022

A. Clean & Jerk; 4 Cleans @ 60% + 1 Jerk, 4 cleans @ 70% + 1 Jerk, 4 singles @ 75% + 1 Jerk (x3 sets of 75%)

185 - 205 - 215

B. Back Squat; quickly build to 90%, then perform 3 sets of 5 reps @ 80%; rest as needed
255lbs for each set

3 Sets:
15 deadlift 155#
15 cals assault bike
15 DB Snatch @ 50#
15 cal Row
15 Power Cleans @ 95#
rest 4min bw sets

Set 1) 5:19 - 5s on the DL, 250 watts on the bike, UB DBS, 1080 cals/hr on the row, 5s on the PC

Set 2) 5:00 - 5s on the DL, 275 watts on the bike, UB DBS, 1100 cals/hr on the row, 5s on the PC

Set 3) 5:03 - pacing was the same as set 2