Monday January 12, 2015

A. High Bar Back Squat, work to a 3 rep max or heavy set of 3, think few attempts.
      - 310#
B. High Bar Back Squat, 2 reps x 3 sets @ 85% of the above 3RM, rest 2 minutes between sets.
     - 265#
C. Power Snatch(+1) + Squat Snatch(+2) x 2 sets @ 65%, x 70% x 3 sets, rest 1:30 between sets,
D. Jerk off Blocks, 70% x 1.1.1 x 2 sets, 75% x 1.1.1 x 3 sets, rest as needed between sets.
     - 195 and 225#
+
E. 15 Minute AMRAP @ 85% of the following:
Row 15 Calories
8 Hang Power Snatch @ 115 lbs/75 lbs
Burpees 15 repetitions
     - 5 Rds + 15 Cals
+
Rest 6 Minutes
+
15 Minute AMRAP @ 85% of the following:
15 Overhead Squats @ 95/65 lbs
Row 15 Calories
15 Step Down Box Jumps @ 24/20 inches

Didn't do the second Met-Con. Just felt beat down after over an hour and half of training. Live to fight another day!