Monday August 4, 2015

A. Power Snatch(1 rep) + Squat Snatch( 2 reps)  @ 65% of Power Snatch x 2 sets, 70% x 2 sets, rest as needed.

     - Worked up to 145

B. Front Squat, 60% x 8 reps, 65% x 8 reps, 70% x 6 reps, 70% x 6 reps, 75% x 6 reps x 2 sets, rest as needed between sets.

     - Worked up to 215

C. Clean Pull, 90% x 7 reps x 2 sets, 90% x 5 reps x 3 sets, rest as needed between sets.

     - 255#

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D. On the Minute, Every Minute x 24 Minutes of the following:

Minute 1: 6 Deadlifts @ 225/155 lbs + 30 Double Unders

Minute 2: Row 14 Calories/11 Calories

Minute 3: 10 Wall Balls @ 30 lbs/18 lbs to 10 Foot Target

     - This got tough. Struggled with 30# Wall Ball a little bit just as far as accuracy. Didn't miss any double unders

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E. Power Snatch, every 20 seconds complete 1 rep @ 145 lbs/100 lbs x 4 minutes(total 12 reps)