Strength Intense + AnG Capacity

Training:

a. power clean + split jerk: build to a heavy single in 10 minutes or less
b1. power clean + push jerk: 2-3 reps x 3 @ 10-15% less than A's heavy single; rest 1 min
b2. supine med-ball chest throw: 8-12 reps x 3; rest 1 min
+
for time:
50 thrusters, 50/30kg
- denote a penalty each time you rest the bar on the ground
- may not rest behind the neck or into your hip crease

penalty = 200m row for each drop

rest as needed after 50 thrusters, then: row penalties @ 100% effort