Had to modify. Back tightened up after my first set of power cleans so I called it quits but then it loosened up later and I ended up doing conditioning work. Been dealing with a super tight back recently taking this week with a little caution since the meet is about a month and a half out.
Back Squat –
60%x4 – 175/80
70%x4 – 185/84
80%x4x4 – 235/107
Power Snatch + OHS – (% of full)
60% x (3+3) – 115/52
65% x (3+3) – 125/57
70% x (3+3) x 2 – 135/62
Power Clean + Power Jerk –
60% x (3+3) – 155
65% x (3+2)
70% x (3+2) x 2 (% of full)
Clean High-Pull –
80%x3,
85%x3,
90% x 2 x 4
Conditioning:
12 min AMRAP
3 Bear Complex 135/95#
10 Burpees
*you may combine movements into a squat clean thruster back squat push press
Result:
7+1 Bear Complex RX
Not to bad for somebody who has been oly lifting 5 days a week and conditioning only 2-3 days a week average.
crossfitpete 