A.
Clean & Jerk
60% x 3+1
65% x 3+1
70% x 3+1
75% x 3+1
80% x 3+1
B.
Clean Pull - 100% (of clean) x 3 x 4
C.
Push Press
70% x 5
75% x 5
78% x 5
D.
"Air Elizabeth"
For Time:
21-15-9
Power Clean (135lbs/95lbs)
Ring Dips
*Must Muscle up into the rings and begin your ring dips at extension. Yes, that means your MU doesn't count.
Sorry not sorry
A: 185/ 195/ 210/ 225/ 240
ReplyDelete* Cleans felt good today. Went high power/ low power/ full squat on the cleans.
B: 300 for all sets
* Pulls felt pretty good today.
C: 165/ 175/ 190
* Push press felt strong today.
D: 7:04
* This definitely got spicy quick! Didn't miss any muscle ups which was good, but I still gotta get used to the lower anchored rings we have now. The swing that the dips generate are much more exaggerated now so that made it much more difficult. I was trying to go unbroken on the first set of ring dips but I just missed it!
Cleans: 9/7/5 .... 6/5/4 ... 5/4
Dips: 19/2 ... 9/4/2 ... 5/4
E: Accessory work - Alternating EMOM (20 min)
Even - 1 rope climb
Odd - 5 chest to bar pullups
A: 155, 165, 185, 195, 205.
ReplyDeleteB: 255, 265
C: sorry just saw that there was a C part
D: 5:25
E: front squats 185 x 5 - 205 x5 3 sets