Saturday 2.18.17

Essentials:
A.
3 Sets
Deadlift x 7 reps 70%, 5 reps 77%, 3 reps 85%
On the 3min Mark

B.
Yearly Benchmark
“Clean Machine”
Power Clean x 30 reps (choose a moderate to hard weight)
2 Score:
1. Unbroken touch and go reps
2. Total time
*10min Time Cap*

Fitness:
A.
3 Sets
Deadlift x 7 reps 70%, 5 reps 77%, 3 reps 85%
On the 3min Mark

B.
Yearly Benchmark
“Clean Machine”
Power Clean x 30 reps 85%
2 Score:
1. Unbroken touch and go reps
2. Total time
*10min Time Cap*

Performance:
A.
3 Sets
Deadlift x 7 reps 70%, 5 reps 77%, 3 reps 85%
On the 3min Mark

B.
Yearly Benchmark
“Clean Machine”
Power Clean x 30 reps 85%
2 Score:
1. Unbroken touch and go reps
2. Total time
*10min Time Cap*

Competitor Session 2:
A.
5 Sets
Deficit 6” HSPU x 5 reps
Straddle to HS attempts x 5 reps
Rest 2 min

B1.
3 Sets
Single Leg Barbell Deadlift x 7 reps per leg
Rest 30 sec
B2.
3 Sets
GHD Raise x 10 reps
Rest 2min