

Block 1 Strength
a) Every 90sec 4 sets
1 High Hang Squat clean
Every 90 sec 4 sets
1 hang squat clean
Every 90 sec 4 sets
1 Full clean
build each part to a max
b) 7 Rounds
Power Clean 185/125lbs
200m Run
Block 2 Weightlifting
a)5x 2-3 Low bar wide stance pausing backsquats
pause 3 sec at 90 degrees, push but way back, load hamstrings
Block 4 Conditioning
a) Run
Five sets of:
200 meter Run @ 85%
200 meter Jog @ 60%
500 meter Run @ 85%
100 meter walk
A) high hang to 255
Hang to 285
Full to 305 – missed at 315 (PR attempt)
B) Subbed 12 cal airdyne for 200m run
7:09