Monday January 18, 2016

A. Squat Snatch, 90%, 1 rep x 5 sets, rest as needed between sets.
     - Failed multiple times at 185 again!!
B. Clean and Jerk, 90%, 1 rep x 5 sets, rest as needed between sets.
C1. Weighted Back Extensions, 10-12 reps or Reverse Hyper, 8-10 reps x 4 sets, rest 1-2 minutes between sets.
C2. Muscle Ups, 4-6 reps x 4 sets, rest 1-2 minutes between sets,
     - Did 5
+
D. AMRAP 8 Minutes of the following:
15/12 Assault Bike or 20/16 Cal Airdyne
8 Box Jumps @ 30/24 inches
4 Squat Cleans @ 135 lbs
+
Rest 5 Minutes
+
AMRAP 8 Minutes of the following:
15/12 Assault Bike or 20/16 Cal Airdyne
8 Box Jumps @ 30/24 inches
4 Squat Snatches @ 95 lbs
+
Rest 5 Minutes
+
Every Minute on the Minute x 8 Minutes of the following:
Odd Minute: 200 Meter Run or 40 Second Sprint on Row, rest 20 seconds