OPT Double

TRAINING
part 1
A. Hang Power Clean x 1/Hang Squat Clean x 1/Squat Clean x 1; rest 2 min x 4
B. Front Squat - 3 x 3 @ 80%; rest 2 min
C. Build to a tough single in the squat clean; rest as needed

rest 6+ hours

part 2
5 sets:
6 db burpees - 30/20#/h
Sprint 40 yds @ 95%
walk 3 min rest
+
5 sets:
6 db thrusters - 40/25#/h
Airdyne 15 sec max effort
walk rest 3 min
+
5 sets:
Row sprint 25 sec max effort
Walk rest 3 min
RESULTS:
Part 1:
A. 145#, 150#, 155#, 160# (Couldn't put the brakes on for the HPC @ 160#, it turned into a squat clean , then continued with another hang squat clean and full squat clean)
B. @ 155#
C. 175#
Part 2:
A. :18 :17 :17 :18 :18
B. All db thrusters done in 7-9 sec, airdyne monitor broken but all out effort
C. 128m, 130m, 131m, 131m, 132m