Cleans, Squats, Push Press, C2B Pull ups

BB Gymnastics
1) 7X2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side & Slow

Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean. The weight cleaned should not be more than you can Jerk twice, but if it is you may perform only 1 Jerk.

60, 70, 75, 80,82.5, 85x2

Strength
1) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95% – rest 2:00-3:00 between sets.

Notes: Percentage is based off of 3rm

96, 108, 115, 121x2

2a) 5X3 Push Press – heaviest possible, rest 60 sec.

60, 65, 70, 75, 80

2b) 5X3 Pause Front Squats – heaviest possible, rest 60 sec.

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

80, 85x4

Conditioning
4 rounds for total working time:
150m Shuttle Run
20 C2B Pullups
50 Double-Unders
*Rest 2 minutes

1:47 - Everything unbroken
2:25
2:37
2:56
Total time - 9:43

Squats & Diane

Strength
1) Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set.

87, 100, 105, 110, 125

2a) 4XME STRICT C2B Pullups – any grip, rest 90 sec.

8, 7, 5, 5 (mixed grip)

2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.

68, 78, 83, 88

Conditioning
“Diane”
21-15-9 of:
Deadlifts 225/150#
HSPU
Notes: Regionals standards. Kipping is allowed.

8.34 Rxd

First round of deadlifts broke 15-6, second round 10-5, last round unbroken. First round of HSPU's 16-5, the second and third round broken up here there and everywhere.

*Rest 5 minutes.

3 minute AMRAP of Double-Unders. - 160
2 minute AMRAP of T2B. - 27
1 minute AMRAP Row for Calories. - 14
Notes: Each AMRAP should be completed with no rest between