GPP
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Strength/weightlifting Build up to a max of the following complex: 12 deadlifts 9 hang power cleans 6 shoulder 2 overhead *Take as long as needed and as many attempts you need to get your max weight for this complex. *All reps must be UB though.
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COMP
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Weightlifting/strength Establish a max load in the following complex, unlimited set attempts: 12 Deadlifts 9 Hang power cleans 6 Shoulder to overhead |
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For time 1-2-3-4-5-6-7-8-9-10 Unbroken t2b 10 minute time cap, must break btwn each set |
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For time 40 Back squats – 35/20kg 40 Row calories 30 Front squats – 35/20kg 30 Row calories 20 Overhead squats – 35/20kg 20 Row calories Penalty of 12x Bar-facing burpees per break during squats |
DT complex – 50kg
1- 10 ub t2b – 4.16 I think ? Didn't break
Conditioning – 14.33 unbroken reps
DT complex 55kg
t2b 5:31 broke at set 8
10:36 rx
not bad training session considering just finished work and was fairly buggered