There was nothing complicated about today...
Just plain hard work with Good Form & Proper Technique...
Warm-Up ~
2 Rnds ~ 5 Hang Clean & Press, 5 Front Squat, 5 Pull Ups, 5 Burpees, 5 Box Jumps
12 Minutes to establish a 1RM High-Bar Back Squat (HBBS)
Note: take no more than 4 Max attempts...Begin @ approx 80-85% of last time (5.21.12)
THEN...
3 Rnds for Time:
100 D/U
20 Pistols (10 Left / 10 Right - apportion any way you like)
10 Push Jerk* (135# / 95#)
* Jerk must be taken from ground...no setting the bar up on racks (if you rest, you will need to clean it up again)
~ If 100 D/U will "cost" you too much time adjust appropriately
Britt ~ 255# / 16:28
Kromm ~ 275# / 19:44 (60D/U / Blue Boxes for Pistols)
Hans ~ 315# / 19:57 (Blue Boxes / 155#)
Reeder ~ 265# / 19:30
El Tigré ~ NA / 17:00 (Blue Boxes / 155#)
tb ~ 325# / 13:22 (speed rope / 155#)
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