Friday September 11, 2015

A. Squat Clean, 70% x 1.1 x 2 sets, 75% x 1.1 x 2 sets, 80% x 1.1, rest as needed between sets.
     - Worked to 205
B. Front Squat, 70% x 3 reps x 2 sets, 75% x 3 reps x 3 sets, rest as needed between sets.
     - Worked up to 215

C. Snatch Deadlift, 95% x 3 reps x 4 sets, rest as needed between sets.
     - 195#
D1. Strict Chest to Bar Pull-Ups(1 rep) + Strict Pull-Ups(3 reps) + Toes to Bar(5 reps) x 4 sets, rest 1 minute between sets.
D2. Romanian Deadlifts, 55% of best clean, 4-6 reps x 4 sets, rest 1 minute between sets.
     - 155#

+
E. 5 Rounds for time of the following:
200 Meter Run w/Med Ball @ 25/16 lbs
12 Burpees
9 Chest to Bar Pull-Ups
6 Kettlebell Swings @ 70/53 lbs

      - 14:30