1) Conditioning (Benchmark)
Triple Three
3000m Row
300 Double Unders; 150 Double Unders
3 Mile Run
2) Strength
Clean and Jerk
3×1 70-80% 1RM
3×1 80-90% 1 RM
3×1 90-100% 1 RM
1) Conditioning (Benchmark)
Triple Three
3000m Row
300 Double Unders; 150 Double Unders
3 Mile Run
2) Strength
Clean and Jerk
3×1 70-80% 1RM
3×1 80-90% 1 RM
3×1 90-100% 1 RM
1) black: 43:22
2) 175; 180; 185; 195; 205; 215; 225; 235; failed 245 twice
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1. (150 DU’s) 43:19
2. a. 135, 140, 145
b. 155, 160, 165
c. 175, 185, 200 (new max)
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