Wednesday - March 4, 2015

Completed in one PM session




A. 10 min to climb to heavy(quality) – 1RM OHS

82kg/178lbs - 2lb PR

B. Complex:  Power Clean + Push Press + Hang SqT Clean + Push Jerk + TnG SqT Clean + Split Jerk; climb to heavy in this complex in 18 minutes

65kg/143lbs

C. 3 Rounds; rest 1:00 min between each
20 Wall Balls (14 to 10′)
15 Burpee Touch’s
10 KB Single Arm SqT Cleans (alt arms) (53)
5 Bar Muscle Ups

3:03 (3 MU)

3:05 (2 MU)

2:53 (no MU)

D. 2k Row @ 2:05/2:15 pace - used as part of my warm up
8:45


Assistance Work
A. DB SA Row 8 reps x 4 sets each side - 40lbs
B. :20 L-Sit Holds from Rig x 4 sets
C. Banded Side Step work   30′ sections x 4x each direction (lighter bands) - blue band