Wednesday - September 30, 2015

A. Back Squat
80% x2x3 - 220lbs


B. Snatch
75% x 2 - 115lbs
80% x 2 - 120lbs
85% x1x3 - 130lbs
80% x 1 - 120lbs


C. Jerk
75% x 2 - 150lbs
80% x 2 - 160lbs
85%x1x3 - 170lbs


D Snatch Pull
100% x3x2 - 150lbs
105% x2x2  - 160lbs


E.
:30 sec. AB sprint @ max effort
rest 3 minutes x 4
Rounds: 14/12/12/11
+
:30- sec. row sprint @ max effort
rest 3 minutes x 4
Rowed at 1:34-1:37 for majority. Fell to 1:41 last round


F. 8 min EMOM
4-5 Muscle Ups
30ft Handstand Walk