8-12-15 August 12, 2015
Wednesday August 12, 2015 '8-12-15'

A. Competitor

Strength: Hang Power Cleans (HPC)

E2MOM for 6 sets: 1 HPC below knee +2 HPC above knee @80% of power clean max.

Conditioning:
Ascending ladder for time of:
1 HPC @185/135
2 lateral bar jumps
2 HPC @185/135
4 lateral bar jumps
3 HPC @185/135
6 lateral jumps

*cleans increase by 1 up until 10 and lateral bar jumps increase by 2 up until 20*

Optional: 3×3 clean pulls@100%

B. Regular

Strength:
Back Squats:
1×10 w/bar
3×5 @50,60,70%
3×3 AHAP

WOD:
3 rounds of:
:45 ME Row
:45 rest
:45 ME KB swings
:45 rest
:45 ME Russian twists
:45 rest
:45 ME Back Squat w/bar