A. 5 sets – Clean + FS + jerk; rest 2-3 min (build)
173-183-193-203(xjerk)-203(xclean)-183
(added last set because of misses)
B. Segmented clean DL @5131; 3,3,3; rest 3 min (Heavy, pause 1" off floor, knee, mid thigh)
183-203-223
rounded in last rep -- lost scap tension
+
12-9-6
Thruster (115#)
Cal Row
4:39
(rest 10-15 min)
3 sets @90%:
400m run
15 HSPU
rest walk 2 min
2:57 - 2:48 - 2:44
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