Tuesday 20151103

Strength

Squat Clean

50% 2 sets of 3 reps + 1 Jerk
65% 2 sets of 3 reps + 1 Jerk
75% 2 sets of 2 reps + 1 Jerk
80% 2 sets of 1 rep + 1 Jerk
85% 3 sets of 1 rep + 1 Jerk

Clean Pull

60% x 5 reps
75% x 5 reps
85% x 3 reps
90% 2 sets of 3 reps

Grit

For Time:

30 Squats @ 225
30 Burpee Broad Jumps

*Competitor: As prescribed
*Established: 185
*Recruit: 115 

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Monday 20151102

Strength

Overhead Squat

  • 3-3-2-1-1-1

Snatch Grip Deadlift

  • 3-3-2-1-1-1

3 x Max Pull-ups

3 x 5 Heavy Good Mornings

Capacity

For time:

Run 800m
50 Box Jumps @ 24″
50 KB Swing @ 2 Pood
50 OH Walk Lunge @ 45 lb
Run 800m

*Competitor: As prescribed
*Established: 30 reps on all/1.5 pood/35 lb.  
*Recruit: 25 reps on all/20″ box step ups/1 pood/25 lb. 

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