275# is becoming routine for Chase
Weightlifting:
A. Clean and jerk cluster 1.1.1 : 1st rep is SqT clean. 2nd rep is hang SqT clean + jerk , 3rd is clean and jerk. :15 second between reps ; climb to max
B. 20 reps afap – power Clean + jerk – 225/153
Conditioning
A. 21-15-9
Thruster 135/93
C2b pull-ups
Cal Assault bike
Assistance Work:
A. 5 rds
60′ yoke carry
12 stone to shoulder
B. 50′ farmers carry x 6-8 sets ahap
Running:
A. 1k x 3 – same pace as 800’s this week. – rest 2 min between
B. 200m hard effort fwd , 100m Trot backwards x 10
C. Recovery – 7 min either bike or rower