Skill Work:
Pull-ups or Muscle-ups
Back Squat
70% x 3
80% x 3
90% x 3+
6 RFT of:
3 Hang Power Cleans, 75% of 1RM
3 Down-backs
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7 comments:
Back Squat
70% x 3 (225 x 3)
80% x 3 (255 x 3)
90% x 3+ (295 x 5)
6 RFT of:
3 Hang Power Cleans,75% of 1RM*135*
3 Down-backs
time = ? 15 sec behind PTODD
Back Squat
70% x 3 - 150
80% x 3 - 170
90% x 3+ - 190 (3)
6 RFT of: 7:30
3 Hang Power Cleans, 75% of 1RM (115#)
3 Down-backs
Back Squat
70% x 3 (155)
80% x 3 (175)
90% x 7 (195)
6 RFT of: 6:17
3 Hang Power Cleans, 95#
3 Down-backs
Back Squat
70% x 3 @110
80% x 3 @130
90% x 6 @145
6 RFT of: 9:07
3 Hang Power Cleans, 63#rnd 1 53# rnds 2-6
3 Down-backs
Back Squat
70% x 3 (130 x 3)
80% x 3 (150 x 3)
90% x 3+ (165 x 3)
6 RFT of:
3 Hang Power Cleans, 45#
3 Down-Backs
Time = 6:12
Back Squat
150 x 3
175 x 3
190 x 3
6 RFT of:
3 Hang Power Cleans, 65#
3 Down-backs
6:49
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