Warm-up

10 Dumbbell Bench Press (building)
10 Single Legged Dumbbell Deadlifts (hold two DBs, only reach as far down as you can maintaining neutral spine, building)
21 Weighted Good Mornings (building but keep light)
3 Rounds not for time

Work

“Face-Off”

Every 4:00 x 5 Rounds:
9 Deadlifts (225/155)
12 Barbell-Facing Burpees
15/12 Calorie Assault Bike

Aim to maintain round times vs “fly and die”

CompTrain

3 Sets of 3 - Pausing Clean Pulls ( just below knee, just above knee)
Set #1 - 80% of 1RM Clean
Set #2 - 85%
Set #3 - 90% 3 Sets of 3 - Pausing Clean Pulls

On the 1:30 x 7 Sets:
2 Power Cleans
1 Split Jerk

Set #1 - 70%
Set #2 - 74%
Set #3 - 78%
Set #4 - 82%
Set # 5, 6, 7 - build to heavy technical while maintaining Power Cleans
NOT Touch & Go; keep movements sharp and do not rush

Class