Monday December 16,2013

A. Squat Snatch, 75% x 2 reps x 2 sets, 80% x 2 reps x 2 sets, 85% 1 rep x 4 sets, rest 2-3 minutes between sets.
     - Everything was going great until I got up to 175#. Failed 3x and got pissed off. It's been a long time since I snatched heavy and I think I was just being too tentative and not aggressive enough getting under the weight. Was not receiving the barbell well at all.
B. Front Squats @ 20x1, 86%, 2 reps x 4 sets, rest 2-3 minutes between sets.
     - 235#
C.  2 Sets of the following @ 90%:
30 seconds of Thrusters @ 75/45
rest 30 seconds
30 seconds of Lateral Burpees
rest 30 seconds
30 seconds of Airdyne
rest 30 seconds
+
rest 1 minute
+
2 sets of the following @ 90%:
30 seconds of hang power clean @ 95/65
rest 30 seconds
30 seconds lateral burpees
rest 30 seconds
30 seconds of row
rest 30 seconds
+
rest 1 minute
+_
2 sets of the following @ 90%:
30 seconds of kettlebell swings
rest 30 seconds
30 seconds of burpees
rest 30 seconds
30 seconds of Airdyne
rest 30 seconds
+
rest 1 minute
+
5 Minutes of the following:
15 unbroken wall balls
15-25 unbroken double unders