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Strength: B. Press 4×4@75% Tempo- (3/1/0) Lower bar 3sec to chest, 1 sec hold on chest, rapid extension off chest to lockout. http://www.muscleandstrength.com/articles/resistance-training-exercise-variables.html



  • 8 db squat clean thruster 30/20 db’s must return to HH at conclusion of each rep.
  • 200 m run

5 min for bb set up practice:


  • 6 bb squat clean thruster 95/65
  • 200 m run

Post both scores!