Clean and Jerk (70%, 75%), Clean Pulls (80%), Back Squat (75%), Press & L-Pull-ups, Box Jumps + KBS + Bupees + Sledge Hammer Swings

Friday 7-21 OPT Day 210/Catalyst Oly Bias Cycle 2 Day 3

OLY TRAINING:
Clean & Jerk 70% x 3+1 x 2, 75% x 3+1 x 2
Clean Pull 80% x 5 x 3
Back Squat 75% x 5 x 3

OPT TRAINING:
A1. Press @ 12X1; 2-3 x 3; rest 20 sec
A2. L Pull Ups x 10 x 3; rest 3 min

WORK CAPACITY TRAINING:
30 sec amrap BJ's - 20" @ 100%
30 sec amrap KBS - 2pd @ 95%-100%
30 sec amrap burpees @ 95%-100%
30 sec amrap row cals @ 100% (Subbed Hammer Swings)

TRAINING OUTCOME:
Oly Work:
C&J - 200# - 210#
CP - 235#
BS - 280#

OPT Training:
Press - 170#-175#-180#(x2)
L-PUs - as Rx'd (UB)

Work Capacity Training
Work Output/Round: 68-74-77-76
Reps/Movement/Round:
BJ - 25, 28, 30, 31 (114)
KBS - 16-18-18-18 (70)
Burpees - 12-13-13-12 (50)
Hammer Swings - 15(R)-15(L)-16(R)-15(L) (61)


rest walk 7 min x 4