Monday 12/1 - OPEX Being
A. snatch start at 60% of 1rm add 10# every 60-90sec until max (if miss 2x's then stop)
125-135-145-155-165-175-185-195(fx2)
Note: Technical fail. Pulled it high enough, just soft in the bottom...didn't punch under it.
B. back squat to a tough double in 10mins
B. back squat to a tough double in 10mins
225-275-315-335-355-375-395
C. 30 bar MU for time
C. 30 bar MU for time
26:00-34:20 (8:20) done as singles
rest 5mins
+
8-10sets 90% effort:
10 wall balls 20/14# 10′ target
6 CTB chin ups
25 DU
rest walk 1min
rest 5mins
+
8-10sets 90% effort:
10 wall balls 20/14# 10′ target
6 CTB chin ups
25 DU
rest walk 1min
as Rx'd - 10 sets
Wednesday 12/3 - OPEX Being
A. Spilt jerk from block build to a tough single in 12mins
45-95-135-135-155-175-195-215-230-245
B. Power clean cluster 1. 1. 1. 1; rest 10sec/rest 3mins x 4
B. Power clean cluster 1. 1. 1. 1; rest 10sec/rest 3mins x 4
135-185-195-215-225
C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4-5mins 70% of A
C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4-5mins 70% of A
(175)
+
10 min @ 85% of
25 DUs - UB
10 BB FR Lunges + PP (L and R + PP = 1) - 95#
5 L Pull-ups
6 Rounds + 25 DUs +
Friday 12/5 - OPEX Being
A. SC x 1 + FS x 2 keep weight moderate focus on speed; rest 60sec x 10
185-185-185-190-190-190-195-195-200-205
+
5min amrap:
10 PC and jerk 135/95# (10)
10 PC and jerk 155/105# (10)
10 PC and jerk 185/115# (7 + 3 AT)
10 PC and jerk 205/135# (DNA)
10 pc and jerk 225/145# (DNA)
*Did Not Attempt
+
5 rounds for time:
3 MU (1st round UB, rest as singles...no misses though)
10 wall balls 20# 10′ target
6 alternating db snatch 70#
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