- 11:03. Started off with sets of 3 every :40 then backed down to sets of 2 then singles
Improvement from last time (November 2014) when I got 12:25
A. Snatch from ground, pause @ above knee, total of 15 reps @ no higher than 75%, focus on technique and speed.
- Worked up to 155#
B. Push Jerk Clusters, 80%, 1.1.1 x 3 sets, rest as needed between sets.
- 185, 195, 205
C. On the Minute, Every Minute x 10 Minutes of the following:
2 Muscle-Ups or 6-8 Chest to Bar Pull-Ups
- 2 M/U's all done with false grip
+
D. 4 Rounds for time of the following:
25 Cal Row
15 Shoulder to Overhead @ 115/75 lbs
25 Cal Airdyne
15 Lateral Burpees
- 18:32. All STO's unbroken. Felt good throughout. Could have gone harder on room and A/D
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