“if you ain’t first, you’re last”
week 11 day 3
4 sets : @ 75-85%
- 1 power clean
- 1 front squat
- 1 jerk
2 x 2 : clean & jerk @ 80-85%
2 x 3 : clean pulls @ 85+%
12-min amrap
- 3 squat cleans (185/125)
- 6 strict hspu
- 9 high box jumps (30/24)
scaling :
hspu :
- kipping
- decrease depth
- hspu off box
- :15 hs hold + 6 push ups
