Tuesday October 6, 2015

A. Clean, 75% x 1.1 x 5 sets, rest 1-2 minutes between sets.

     - Worked up to 225

B. Muscle Snatch, 80% x 2 reps x 5 sets, rest 1-2 minutes between sets.

     - 115

C. Push Press, 85% x 3 reps x 3 sets, rest 1-2 minutes between sets.

     - 175

D. Snatch Balance, on the minute, every minute x 8 minutes x 1 rep @ 70-80% of 1RM of Snatch.

     - 165

+

E. Every Minute on the Minute of the following for 20 Minutes of:

Minute 1: 3-4 Power Cleans@ 225 lbs/145 lbs

     - Did 3 each round @ 225

Minute 2: 2-3 Muscle-Ups or 4-5 Muscle-Ups

     - 5 every round

Minute 3: 12 Box Jump Overs @ 24 /20 inches or Wall Balls 12 reps @ 30/20 lbs to ten foot target

     - 12 Jump Overs

Minute 4: 2 Rope Climbs

Minute 5: Rest Minute