6/28

 A.

Every minute, on the minute, for 10 minutes:

Hang Snatch x 1 rep

*Sets 1-3 – 55-65%

*Sets 4-6 – 65-75%

*Sets 7-10 – 75-85%

Keep the focus on good speed, footwork and perfect mechanics.

B.

Every minute, on the minute, for 10 minutes:

Hang Clean + Jerk

*Sets 1-3 – 55-65%

*Sets 4-6 – 65-75%

*Sets 7-10 – 75-85%

C.

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Sets 4-6 – 1 rep @ 90-95%

Rest 3 minutes

D.

Three rounds for time of:

2 Rope Climbs (15′)

4 Clean & Jerk (225/155 lb)

6 Handstand Push-Ups to 6″/4″ Deficit

A) 155, 175, 205

-no misses

B) 195, 225, 255

-no misses

C) skip

-back/neck is killing me so I decided to MOB instead

D) 7:31