Monday October 13, 2014

A. High Bar Back Squat @ 20x1, 3 reps x 5 sets @ 80%, rest 2-3 minutes between sets.
B.  Squat Snatch of the following weights:
75% x 1 rep, every 30 seconds x 2 minutes(4 total reps), 80% x 1 rep, every 60 seconds x 4minutess(4 total reps), 85% x 1 rep, every 90 seconds x 3 minutes(2 total reps)

     - 155, 165, 175
C. Clean and Jerk of the following weights:
75% x 1 rep, every 45 seconds x 3 minutes( 4 total reps), 80%, every 60 seconds x 4 minutes( 4 total reps), 85%, every 90 seconds x 3 minutes(2 total reps)
     - 185, 205, 225 (all squat snatches)

D. On the Minute, Every Minute x 10 Minutes of the following:
Odd Minutes: 2-3 Muscle-Ups
Even Minutes: 4 each/leg heavy front rack walking lunges

      - 185# on the lunges. 3 muscle ups per round