Monday October 12, 2015

A. Snatch, 80% x 1.1, 82% x 1.1, 85% x 1, 80% x 1, rest as needed.
     - 65#, 170#, 175#, 165#
B.  Front Squat @ 80%, 1 rep x 5 sets, rest as needed.
     - 235#
C. Split Jerk, 80% x 1.1 x 3 sets, rest as needed between sets.
     - 225#. Technique better today
D1. Clean Deadlift, 80%, 5 reps x 4 sets, rest 2 minutes between sets
     - 225#
D2. Bar Muscle Ups Cluster, 1.1.1 x 4 sets or Bar Muscle-Ups 2-3 reps x 4 sets, rest 2 minutes between sets.
     - unbroken sets of 3
+
E. 3 Rounds for time of the following:
Run 400 Meters
20 Wall Balls Unbroken Best You Can or Big Sets @ 25/16 lbs to ten feet or Kettlebell Swings @ 70/44 lbs-Athlete Choice
20 Burpees
Row 500 Meters
     - 18:15 with 25# Wall balls