Day 112

A.) “Helen”

3 RFT:

400m Run
21 KBS (53/35)
12 Pull ups

B.) Clean 

Work up to today's heavy single

C.) Three sets of:

Hip Extension/Leg Curl (3 x 12)

Med Ball Slam (3 x 20)

-Rest 60s

D.) Five rounds, for quality

20 Hip Extensions

10 Goblet Squats (53/35)

Day 81

Strength

A.) Clean Complex

Hip Clean + 2 Hang Clean + Split Jerk

- Work up to today's heavy set

B.) Every 30 seconds x 4 min: 

Hip Clean into Thruster @ 70% of max Clean & Jerk

Superset

C.) Five sets of:

DB Bench Press×6 (across)

rest 60 seconds

Barbell Pendlay Row x 8 (across)

rest 90 seconds

Conditioning

D.) For Time,

10-9-8-7-6-5-4-3-2-1

Strict Press (95/65) *No rack*

Strict Pull-up