Rack Seq x 1 only
Sit in the bottom of a front squat for 30 sec x 2 with
empty bar in position - keep elbows up!
A. Segmented Clean Deadlift + Paused Power Clean: 10 x
1+1; rest 60 sec 75, 75, 85, 85, 95, 95, 105, 105, 115, 115.
notes-pauses as before on the Sg Cl Dl, then back to the
floor and pull to a 2 sec pause at the knee again, then complete a PC from
there, pulling into the hip. start at 65lbs, build as long as technique is
sound (same as before)
B. OH Squat (from rack): 3 x 8,5,3; rest 3 min 115, 135,
165.
C1. Close Grip Bench Press: 3 x 3,2,1; rest 2 min 205,
225, 245
C2. Wtd Chin-Ups: 3 x 1; rest 2 min 70, 75, 85.
D. 50 V-Ups for time, but you must complete a 30 sec
Front Plank every 10 reps.
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