Wednesday July 1, 2015

A. Front Squat, 2 reps x 6 sets @ 80%, rest 1-2 minutes between sets.

     - 235#

B. Clean Pull, 3 reps x 3 sets, 100% of best 1RM Clean, rest 1-2 minutes between sets.

     - 275#

C. Clean Deadlift, 3 reps x 3 sets, 110% of best 1RM Clean, rest 1-2 minutes between sets.

     - 305#

D. Snatch Push Press, 5 reps x 4 sets @ 80% of 1 Rep Max Snatch, rest 1-2 minutes between sets.

     - 165# 

+

E. Complete the following:

Every 3 Minutes for 21 Minutes complete the following:

2 Muscle-Ups

4 Handstand Push-Ups Deficit- Kipping Allowed-Athlete Chooses Depth of Handstand Push-Ups

6 Burpees

8 Kettlebell Swings @ 70/44 lbs 

     - Got through everything unbroken. Each round took about 1:40