OPT Day 30: HCDL, C&J, Clean Pull, FS

Training for Saturday 9-18:
am WOD:
A. Halting Clean Dead Lift @ 1123; 3 x 3; rest 2min
(add weight from last week)

A. 315*-335-355-375 (used wraps)

B. Clean and Jerk; 70% - 1 x 3; 75% - 1 x 3; 80% - 1 x 3; rest 1 min

(first 12 reps on the minute; if all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)

B. 70-75-80
70%: 195x3
75%: 205x3
80%: 220x3-230-240-250-255-260(fail on Jerk) (15# more than last week)

C. Clean Pulls; 3 sets x 3 reps; rest 2 min
(add weights from last week)

C. 260-270-285-300

D. Front Squat @ 10X0 - 87%; 3 sets x 2 reps; rest 2 min

D. 235-260-270-270

rest 2 hours

pm WOD:
3 sets at 80% (Stay below redline)
30sec Wall Ball (15-16-16)
30sec CTB Pull-ups (15-15-15)
30sec Burpees (9-9-9)
30sec Double Unders (12-16-17)
30sec Box Jumps, 24" (8-8-7)

rest 2:30 between rounds

as Rx'd...lost some time in transition, but it was still a good little blow. Good to get the heart pumping and blood flowing.