W4.S3

A. Jerk Position Jerk 5RM RPE7-8
20k/5; 30k/5; 40k/5; 50k/5; 55k/5; 60k/5 (took 15'); beltless RPE7+

B. Hang Clean from Hip 3RM, then -10% for 3 @RPE7-8 (+2kg last week)
20k/3; 32k/3; 42kg/3; 52k/3; 62k/3; 67k/3; 72k/3; 77k/3 RPE8; 70k/3 (took 19'); beltless

C. Core Muscular Balance
3 Set
1a. OH Carries Axle 45'' @62kg (+2k last week) RPE 8+
1b. Unilateral Farmer's Carry 45'' + 45'' (L/R) @37kg RPE 7+
Done. Weights were ok for the time under tension... Somehow, more load, but easier than last week.
+
4 Set
2a. 12+12 SA DB Row @2111 @KB 16kg (+2k last week)
2b. 1 and a quarter BSq 2'' eccentric x10 @50kg focus on good form: straight back and activating glutes - shoulder into bar and hips under
Done!; all beltless.

Rest 10'

D. Met Con
10 Slamball ground to overhead @ 20kg
30 Slamball twists @20kg
100+100m (L/R) Run with slamball @20kg
3'18, 3'14, 3'33 (had to slow dog barking :P), 3'17

Top sets of Jerk position Jerk and Clean from hip