Tuesday December 8, 2015

A. Muscle Snatch, build to a heavy single or max for the day, 12-15 minutes of work on this.
     -125
B. Power Snatch, 80%, 1.1 x 4 sets, rest 1-2 minutes between sets.
     - 155
C. Power Clean and Push Jerk, 80%, 1 rep x 6 sets, rest 1-2 minutes between sets.
     - 205#
D. Overhead Squat, 85% x 1 rep x 3 sets, 70% x 5 reps x 3 sets, rest 2 minutes between sets.
     - 215
E. Muscle-Up + Dip Complex + Toes to Ring Complex:
3 Ring Muscle-Ups + 5 Ring Dips + 10 Toes thru Rings x 4 Sets, rest 1-2 minutes between sets.
+
F. For Time of the following
12-9-6 of:
Power Cleans @ 210 lba
25-20-15 of:
Chest to Bar Pull-Ups
     - Not sure what time was. Definitely under 10:00. Power Cleans were awful