Monday November 2, 2015

A. Power Snatch, 75%, 2 reps x 10 sets, rest 45 seconds between sets.
     - 145#
B. Push Jerk, 75% 2 reps touch n go x 10 sets, rest 1 minute between sets.
     - 195#
C. Jerk Dips @ 100% of best Jerk, 2 reps x 4 sets, rest 1 minute between sets.
    - 275#
D. High Bar Back Squat, 90% x 1 rep x 5 sets, rest 1-2 minutes between sets.
     - 300#. Felt heavy but I got them done.

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E. 4 Sets of the following @ Aerobic Effort:
1 Minute Assault/Airdyne Calories
1 Minute Burpees
1 Minute Row
1 Minute Double Unders
Rest 1 minute between sets
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Rest 8 Minutes
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3 Sets of the following:
15 Burpee Box Jumps @ 24/20 inches
10 Kettlebell Swings @ 70/53 lbs
Rest 2 minutes between sets