Monday June 30, 2014

A. Tall Snatch x 2 reps + Muscle Snatch x 2 reps x 4 sets, rest 2 minutes.
Focus is getting under barbell on the Tall Snatch + Muscle Snatch Turnover
     - 95#
B. High Bar Back Squat @ 75%, 4 reps x 5 sets, rest 2-3 minutes between sets.
     - 245#
C. Front Squat 1 and ¼  @ 60%, 2 reps, on the minute, every minute x 6 minutes.
     - 155#
D1. AMRAP 45 second Strict Pull-Ups Pronated or Supinated x 3 sets, rest 60 seconds.
     - 17, 16, 14
D2. AMRAP 45 seconds Ring Dip or Bar Dip Strict x 3sets, rest 60 seconds.
     - I forget. Something like 25, 23, 21
D3.  Tripod DB Bent Over Row @ 30x1, 6/each arm heavyx 3 sets, rest 2 minutes between sets.

     -70# all sets