Strength
1) Clean: 5 x 3-position clean =
1 clean + 1 hang clean (hang height) + 1 hang clean (hang height).
2) Pull Ups 5 x Max Reps
3) Front squat: 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps
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Pull Ups
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Clean
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Front Squat
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kg
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R
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A
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kg
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R
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A
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kg
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R
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A
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Date
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10/05/2016
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10/05/2016
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13/05/2016
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40%
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14,0
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5
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35,0
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5
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47,5
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5
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|
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50%
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18,0
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5
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42,0
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5
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55,0
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5
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60%
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21,0
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5
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50,0
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5
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65,0
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5
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70%
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24,0
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3
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57,0
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3
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72,5
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3
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80%
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27,0
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3
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65,0
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3
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80,0
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3
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90%
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31,0
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3+
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72,0
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3+
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90,0
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3+
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Conditioning
Death By Power Clean and Burpee
Complete 1 Power Clean and 1 Burpee on the first minute, 2 Power Cleans
and 2 Burpees on the second minute, 3 Power Cleans and 3 Burpees on the third
minute, etc…until you can no longer complete the required reps.
then…
Complete for time:
Strict Chin Ups – 60 Reps
*For Power Clean, use 85% of bodyweight.
Post rounds completed and time to commen
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