Monday September 14, 2015

A. Mid Thigh Snatch or Block Snatch, 73% x 3 reps x 2 sets, 73% x 2 reps x 3 sets, rest as needed between sets.
     - Worked up to 150#
B.  Front Squat @ 87%, 4 reps x 3 sets, 87% x 3 reps x 2 sets, rest as needed.
     - 215, 220, 225, 230 x 3, 235 x 3

C. Split Jerk, 82% x 1.1 x 5 sets, rest as needed between sets.
     - 225#
D. Clean Pull, 80% x 5 reps x 3 sets @ off Risers @ below knee close to as possible, rest as needed.
     - 225

+
E. 4 Rounds of the following:
21/18 Cal Assault Bike or 25/20 Cal Airdyne
15 Wall Balls @ 30/20 lbs to Ten Foot Target
9 Box Jumps @ 30/24 inches

     - 11:26. Unbroken on wall balls