Friday 150626

15:00 to find a heavy Hang Power Clean + Power Clean + Jerk

5 rounds:
15 Deadlift, 185#
10 Toes to Bar

Competition:
A. Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.
B. Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Front Squat + Jerk
Build to today’s heaviest set.
C. Every two minutes, for 10 minutes (5 sets):
Front-Racked Alternating Reverse Lunges x 10 reps (5 each leg)
Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 185/125 lbs…and move up from there if you’re handling it well.
D. Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 3111
Rest as needed
Stationary Dips x 20-30 reps
Rest as needed
OPTIONAL Additional Conditioning Session
Every 10 minutes, for 40 minutes (4 sets):
Run 800 Meters
Handstand Walk 50-100ft (~2 minutes)
AssaultBike for Max Calories