Tuesday November 10,2015

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

     165#

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

.    205#

C1. Good Morning Barbell(Hip Width) x 8-10 reps x 3 sets @ 30-40% of best back squat, rest 1 minute

.    135

C2. DB Row, 8-10 reps/each arm x 3 sets, rest 1 minute.

.    75

D. Handstand Push-Up Complex of the following:

Strict Handstand Push-Up(2 reps) + Kipping Handstand Push-Up(5 reps) x 5 sets, rest 2 minutes or more between sets

E. Complete the following of:

5-7 Bar Muscle-Ups

6 Squat Snatches @ 115 lbs

1 Legless Rope Climb

Rest 2-3 minutes between sets

Complete the following of:

15-20 Chest to Bar Pull-Ups

5 Squat Snatches @ 135 lbs

1 Legless Rope Climb

Rest 2-3 minutes between sets

Complete the following of:

20-25 Toes to Bar

4 Squat Snatches @ 155 lbs

1 Legless Rope Climb 

Unbroken on first 2 rounds. Last round of snatches got tough