Friday November 13,2015

A. Snatch, 80%, 1 x 7 sets, rest as needed.

.    Did most sets at 165 then hit 175 sand 2 out of 3 attempts at 185

B. Clean and Jerk, 80%, 1 x 7 sets, rest as needed.

.    205 all squat cleans 

C. High Bar Back Squat, 2 rep max, no more than 5 attempts all together. Keep this low volume, high intense. 1 second pause in bottom for both reps.

.    305 with no pause

D1. Romanian Deadlifts, 65% of best clean, 4-5 reps x 4 sets, rest 2 minutes.

D2. Strict Chest to Bar Pull-Ups(3 reps) + Chest to Bar Pull-Ups(5 reps) + Toes to Bar( 7 reps) x 4 sets, rest 2 minutes.

+

E. 5 rounds of

25 Cal Assault

15 ghd sit ups

10 back extensions

3 bar muscle ups  

Rest 90 seconds