Thursday - June 19, 2014 ( back squat week 1/ day 2)

A. Back SqT - Week 1 Day 2
1x10 @60% (67kg / 147lbs)
1x8 @65% (73kg / 160lbs)
1x8 @70% (78kg / 172lbs)
1x8 @75% (84kg / 184lbs)

B. Power Snatch x 2 + OHS x 3 ; build 
50kg (110lbs)

C. SqT Clean x 2 + Push Jerk x 1 + Split Jerk x 1 ; build 

65kg (143lbs) Failed 70kg on push jerk

F. MAP Training - Sustainability Focus 
amrap 12
300m Row 
20 GHD Situps
10 Burpee Box Jump Overs (30/24)
3-5 Muscle Ups (UB sets important here)

ROUNDS: 3

rest 4 min 
amrap 12
3-5 Muscle Ups (UB sets important here)
200M Run
40 Double Unders 
12 KB Swings (heavy)

ROUNDS: 3 (ripped and stopped with minute left)