Week 9(of 12), Day 51

A. Build
Every 1:30 for 7 Rounds – 2 Halting Cleans + 1 Jerk; 75%; pause 2 sec below the knee, pause in the power position on the clean, then Slow eccentric(3 sec) to ride it down to finish the squat, pause in the dip on the jerk for 2 sec, do this for both reps. You may add weight if you feel good. You should not be failing.

*If you are new to this movement use this time to practice technique, don’t worry about numbers

B. Condition
AMRAP 7
2 Deadlifts
2 Wall Balls
4 Deadlifts
4 Wall Balls
6 Deadlifts
6 Wall Balls
8 Deadlifts
8 Wall Balls……

Continue adding 2 reps to each round till time is up

Alpha – 225/155, 30/20
Bravo – 185/125, 20/14
Charlie – 155/105, 14/13
Delta – KB Deadlifts, 14/13 to a comfortable target

Extra
Single Leg Hip Extensions – 10-10-10 each side, hold extension for 2 sec on each rep, upper back on a bench
Powell Raises – 10-10-10 each leg