A – Power clean/push jerk – 1 rep every 8 sec x 5, rest 3 min x 5 working sets (all sets at 135-155)
155
B1 – Kickstand dbl DB RDLs x 8/side @ 20X1 tempo, rest 90 sec
50’s and I slightly elevated my toes and felt like it kept everything back in my heels. The smarter think probably would’ve been to lower the weight but that was going to happen at that point
B2 – Strict press x 6 reps with 1 sec hold overhead, rest 90 sec x 4 sets
115 for the first 2 sets but that got a little grindy so I backed off to 95 for the last 2
C1 – (Toes to ring x 1/Ring MU x 1/Ring Dip x 1) x 3 reps, rest 90 sec
Rhythm was a little off towards the 3rd rep – had to work for it but the complex was fun
C2 – Dbl DB devil press x 5 reps for smooth speed @ 50lbs/hand, rest 90 sec x 4 sets
I felt I had good smooth turnover here, it was easier to be smooth when lowering the db’s back to my shoulders and go straight down instead of going from overhead to the ground
+
3 rounds for time
30 row cals
30 empty bar hang power cleans
30 empty bar thrusters
I forgot to put in my score right away but I think it was but i know it was under 4 minutes per round so maybe 11:35 – 11:53 is a possiblity too but just know this was the perfect blend of mental toughness and muscle endurance