120523 Hi-rep Back Squat; Pull-Ups & Sprints

Buy in:
5 min treadmill run
5 min DROMs
Hip and shoulder MOB

BB Gymnastics:
5X3 Clean & Jerk @ 75% – rest 60-80 sec.
Notes: These are not touch and go reps. Reset before each rep.
#135

Strength:
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
#210 x 18 (+1 rep compared to last week)

Metcon:
1a) 4X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.
Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.
1b) 4X400m Sprint – rest 60 sec.
Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.
Scores:
1a) 4-3-4-5
1b) 1:06-1:13-1:18-1:16


Didn't really find my rhythm with the kips until the last round.


MFS:
1/2/3