4/22/15 Wednesday

A. Hang Power Clean; build to 5RM for the day 

150#x4

B. hit a heavy 10 rep hang power clean 

132#x10 this is already my 10 rep but didn't try more. 

C. CG Deadlift 8 x 3 ; rest 2 min between  @100-105% of your Clean 

*think speed here 

90k/198# max clean is 187#

D. Push Jerk - 70% of your Split Jerk for 3-4 reps x 4 sets 

60k/132#.  4 reps x 4 sets.  Max jerk is 187#.

E.  emom x 28

1. 30’ front rack KB walking lunge (53’s)

2. 10 T2B

3. 12 burpee box jump overs (20)

Couldn't do the lunges 53 to heavy.  Dropped to 7 t2b and 10 bbj.  

Extra time / will be some bike sprints. Longer endurance sprint pieces