Strength
1) 3 attempts to establish a 1RM Snatch – rest as needed.
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.
Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.
Conditioning
Run 400m
9 Muscle-Ups
18 DB Push Press 50/35#
Run 400m
7 Muscle-Ups
15 DB Push Press 50/35#
Run 400m
5 Muscle-Ups
12 DB Push Press 50/35#
9 Muscle-Ups
18 DB Push Press 50/35#
Run 400m
7 Muscle-Ups
15 DB Push Press 50/35#
Run 400m
5 Muscle-Ups
12 DB Push Press 50/35#
For time.
Strength
I'm going to go ahead and say that I was super duper sore that day and had nothing in the tank to go for a PR or even my max.
Snatch- built up to 125
Clean and Jerk- built up only to 155
Conditioning
14:47 Did this with 35lb KBs which was ridiculous. Slowed me down significantly. MU were 3,2,2,2/3,2,2/3,2 and at least they felt good. Run was probably very slow.
MFS - 3, 5, 6
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