Tuesday September 8, 2015

A. Power Clean, 70%, 1.1.1 x 5 sets, rest as needed between sets.
     - 195#
B. Muscle Snatch, 70% x 5 reps, 75% x 43reps x 2 sets, 78% x 3 reps x 32 sets
      - 115#
C. Push Press, 75% x 4 reps x 4 sets, rest as needed between sets.
     - 165#
D. KB Double Front Rack Carry x 30 Meters, rest 15 seconds, 30 Meters x 4 sets, rest 1 minute between sets.
     - @ 2 53# KB's
+
E.  Upper Body Pull Work:
Every 1 Minute and 15 Seconds Complete for 7 Minutes and 30 Seconds”
Complete 1 Legless Rope Climb(6 Total Reps)
+
F. AMRAP 14 Minutes of the following:
3 Muscle-Ups
6 Hang Power Clean + Shoulder to Overhead @ 155/105 lbs
12 Cal Row
15 Wall Balls @ 25/16 lbs Ten Foot Target
     - 4 rounds + 15 reps. Clean and S2) was the toughest part of this. Unbroken first 3 rounds but got very tough after that.