June 29th, 2016

A. Five sets of:
Clean High Pull + Hang Clean (from pause below the knee) + Clean
@60-70% of 1-RM
Rest as needed

B. Four sets of:
Clean Pull w/controlled lowering x 3 reps @80% of 1-RM Clean
Rest as needed

C. Three sets of:
Single Leg Hip Thrust x 8 reps/side
Rest as needed

EMOM x 8:
Odd Minutes: Strict HSPU x 2.2.2 (to a defecit if able)
Even Minutes: 100 Meter Medball or Sanbag Run
Four sets @90%:
12 Shoulder to Overhead (95/65 lb)
12 Box Jump Overs (24/20″)
12 Toes to Bar
Rest 60 seconds between sets



  1. A. 175/190/200/205×2
    B. 230
    C. Done – these felt good activation wise
    D. Done w/ 70# bag and no deficit.
    E. 55/57/57/56 – consistent, but need to be faster with BJ and T2B. Did manage to keep all T2B sets unbroken.



  2. A. 135×2 , 155×3
    B. At 185
    C. Done
    D. 45# plates per side. Ran with a 60# sandbag
    E. 53, 56, 51, 58… Those box jump overs crushed me.



  3. A. 103,113,123,128, 133
    B. 143
    C. Done
    Pumped that I was able to complete all those SHSPU. No deficit doe.
    1:40,1:42,2:05, 1:45
    T2B broke down after the second round. Must have compensated elsewhere in the last round?

    Wow I thought I was going at a decent pace until I read the three comments above 😂

    Liked by 1 person


  4. A. 140, 160×4
    B. 185
    C. Done
    D. 6″ deficit + 60lb bag
    0:47, 0:44, 0:48, 0:54 – felt pretty good and fast til the last one when I almost tripped on the box.



  5. A. 93-118
    B. 128
    C. Done
    D. 45# plate with ab mat (whatever deficit that is) & 50# medball
    E. About 2:30 each round. I felt like dying during this piece. I also mistakenly did ground to overhead (clean & jerk) rather than shoulder to overhead…



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