22/11/2016

Perfomance:

A. EMOM 12min
– 5 Clean & Jerk (135/95 lbs)

B. Six sets of: Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%
Rest exactly 2 minutes between sets.

Competition:

A. Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps

B. Every minute, on the minute, for 12 minutes:
Clean x 2 reps

Minutes 1-4 = 80% of 1-RM
Minutes 5-8 = 85% of 1-RM
Minutes 9-12 = 90% of 1-RM

C. EMOM 12min
5 Clean & Jerk (135/95 lbs)

D. Six sets of: Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%
Rest exactly 2 min+A795:A820utes between sets.

/by