Friday - August 21, 2015

A. Clean + FS + Split Jerk; 5×2 @ 80% of your 1RM C&J; then progress in singles, no more than 5 and no more than 1 failed attempts for the day (if you get there)
80% - 70kg/154lbs - worked up to 176lbs

B. Squat ; follow tempo on BS @ a tempo of 4x1x1
1×10 @ 60% - 73kg
1×10 @ 65% - 78kg
2×8 @ 70% - 84kg

C. Front Squat @ tempo of 3x2x1
2×5 @ 60% - 64kg
2×5 @ 65% - 69kg
1×5 @ 70% - 74kg
1×5 @ 73% - 77kg

These tempos were hard. Couldn't hold temp for last set of front squats.

D. 50 Strict Deficit HSPU; you choose height – be smart
TIME: 8:56
E. AMRAP 5 
Burpee Box Jump Overs (24/20)
TOTAL: 54 - paced too much