Tuesday August 18,2015

A. Power Clean(1 rep) + Squat Clean( 1+1 rep) @ 75% x 4 sets, rest as needed.

      - worked up to 195

B. Muscle Snatch, 65% x 5 reps, 70% x 4 reps, 75% x 3 reps x 2 sets

     115

C. Push Press, 80% x 5 reps x 5 sets, rest as needed between sets.

     185

+

D. Pull-Up Complex of the following:

1 L-Sit Pull-Up + 2 Strict Pull-Ups + 3 Strict Chest to Bar Pull-Ups + 4 Kipping Regular Pull-Ups + 5 Toes to Bar Kipping x 5 sets, rest 2 minutes or as needed between sets.

+

E.  Complete the following:

From 0:00 to 6:00 Minutes Complete the following:

15 Clean and Jerks @ 135/95 lbs Unbroken

For Every Rep Broken Up, you must complete 10 lateral burpees

+

From 6:00-12:00 Minutes Complete the following:

12 Clean and Jerk @ 155/115 lbs Unbroken

For Every Rep Broken Up, you must complete 10 lateral burpees

+

From 12:00-18:00 Minutes Complete the following:

9 Clean and Jerks @ 185 lbs/135 lbs Unbroken

For Every Rep Broken, you must complete 10 lateral burpees

     Got through the 135 c&j unbroken. Broke 155 into 7 and 5

     185 were 3/3/3