Sunday September 20, 2015

A. Mid Thigh Snatch or Block Snatch, 75% x 1.1 x 5 sets, rest as needed.
     - 155#. A few misses and was catching everything forward
B.  Front Squat @ 89%, 4 reps x 5 sets, rest as needed.
     - Did these with chains. Worked up to 200# (+ 40# of chains). Got only 2 reps at 245
C. Split Jerk, 84% x 1.1 x 5 sets, rest as needed between sets.
     - Worked up to 235#
D. Clean Pull, 85% x 4 reps x 5 sets @ off Risers @ above knee close to as possible, rest as needed.
     - 235#
+
E. 50-40-30-20-10 of the following:
Cals on Assault Bike
Cals on Rower
Run 400 meter after every round

     - 30:20