A. Power Clean 5 x 3; not TnG , essentially hitting a 3RM NON TnG
130, 138, 143, 147x2 failed on 3rd
B1. CG Deadlift 3-3-3-3-3 @105% of Clean; rest :20
B2. DB Strict Press 3-3-3-3-3 ascending and HEAVY; rest 2 min
195/25
195/35
195/40 failed in 3rd db press
195/35
195/40 failed 3rd db press again
C. Bench Press 3RM
55x3, 63x3, 70x3, 77x3, 87x3, 92x3, 96x3, 100x3 stopping just cause time and shoulder but maybe could have gone little more
D. Pendlay Rows -3RM
108x3
E. 500m x 5 ; rest 1 minute
90% out of gate; sustain best you can throughout
1:53, 1:57, 1:58, 2:04 only did 500x4
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