Clean Pull + Clean & Jerk:
3 sets x 2 reps @ 80%
3 sets x 2 reps @ 85%
Front Squat:
4×4 @ 85%
Accessory:
Bench Hip Raises
4 set x 6 reps, at the top of each rep you MUST hold for a 2 count squeezing your butt as hard as you can
Workout of the Day
-Strength-
Bench Press (%’s off 1RM)
68% x 3
77% x 3
86% x 3+
*Complete sets on a 2 minute clock. Base percentages off 1RM.
-Conditioning-
For time:
1 mile Weighted Run
30 Handstand Push ups
50 Ab Mat Sit ups
1 mile Weighted Run
50 Ab Mat Sit ups
30 Handstand Push ups
1 mile Weighted Run
*For the runs, wear a 20/14 pound weighted vest if you have one.
*Time cap: 40 minutes
Post all results to Triib and/or comments
Who’s ready for the Battle in the Fall?
