24 Sept 12


Rack pulls @ 100% 1RM  3×5

Power Clean ladder + deadlifts

12 min cap – 65/95
Start at RX weight
3x power clean
After every set of 3, add 20 lbs (females the progression would be 65 x 3, 85 x 3, 105 x 3, so on)
at failure deadlift that weight for remainder of time or until failure on deadlift.

score is powerclean fail number + number of deadlifts.

Failure is dropping the bar in the set of 3, or in deadlifts, being unable to pull bar from floor without looking like complete and total monkey ass.


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