4.20.16

Warm up: 10 burpees emom x 10 min
Mobilize

No weakness. No class.

This is all for today. Some of you may like it. Some of you may not. I plan on having you train Thursday. Even if you rest Thursday do not add additional work to this. If you cannot hit weights passed the first round of speed clean ladder then simply repeat the same weights in the following ladders.

A) Speed Clean Ladder/taken Bergeron 

Round 1

3 Rounds For time (2 minute cap):

1 squat clean (245 / 155 lb.)

1 squat clean (255 / 160 lb.)

1 squat clean (265 / 165 lb.)

1 squat clean (270 / 170 lb.)

1 squat clean (275 / 175 lb.)

3 minute rest between rounds.
Round 2

B) speed clean ladder

2 Rounds For time (3 minute cap):

1 squat clean (280 / 180 lb.)

1 squat clean (290 / 185 lb.)

1 squat clean (300 / 190 lb.)

1 squat clean (305 / 195 lb.)

1 squat clean (310 / 200 lb.)

3 minute rest between rounds.
Round 3

C) Speed clean Ladder

1 Round For time (4 minute cap):

1 squat clean (315 / 205 lb.)

1 squat clean (325 / 210 lb.)

1 squat clean (335 / 215 lb.)

1 squat clean (340 / 220 lb.)

1 squat clean (345 / 225 lb.)

D) 60 Strict hspu

Wednesday, April 20th, 2016 at 5:37 am / Competitive