Chad Melton – 350# Clean:
1) 7X2 First Pull + Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.
Notes: The single Jerk should come after the second Clean. This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).
2a) 3X5 Push Press – heaviest possible, rest 60 sec.
2b) 3X5 Bent-Over Rows (supinated grip) – heavy, rest 60 sec. DEMO VIDEO
1) HBBS (based off 130129): 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.
2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.
Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.
5 rounds for total reps of:
1 min. to complete 5 Power Cleans @ 155/105#
-with the remainder of the minute complete ME Split Jerks @ 155/105#
1 min. ME Burpees