Friday May 1, 2015

A. Split Jerk Clusters, 1.1.1 x 3 sets, rest 2-3 minutes between sets.
     - 225
B1. Clean Pull @ 85% of best clean, 5 reps x 5 sets, rest 1 minute between sets.
     - 235
B2. Strict Handstand Push-Up Clusters, 4.4.2 x 5 sets, rest 1 minute between sets.
If Handstand Push-Ups are too much, then perform Pike Handstand Push-Ups on Box, 8-10 reps x 5 sets
     - Did clusters of 3.3.2.2 with plenty of rest in between
C1. Barbell Walking Lunges @ 30×1, 6/each leg x 3 sets, rest 1 minute between sets.
     - 135
C2. Heavy Russian Kettlebell Swings, 12-15 reps x 3 sets, rest 1 minute between sets.
     - Heaviest KB
+
D. 30 Minutes on the Rower or Airdyne:
Every 3 Minutes, get off and complete the following:
5 Chest to Bar Pull-Ups or 2 Muscle-Ups
5 Hang Power Snatches @ 95/65 lbs