MONDAY, 020215

am
A. EMOM x 10; Snatch TnG Triples Starting at 65% ish; climbing:
108/113/118/118/123/128 (missed third)/128/133/138 (missed third)/138 (missed third again)

http://youtu.be/6_aid4GXVnc

B. Back SqT – 3RM for the day + 1×3@90%

http://www.youtube.com/watch?v=0HMHI7slgBM
263 for 3/273 for 2

C. 4 sets of TnG HSPU; rest 1:30 minute between
*no resting on head
15/12/9/10
D. Row
:30 on hard
:30 on easy
1 min on hard
1 min on easy
1:30 on hard
1:30 on easy
2 min on hard
2 on easy
1:30 hard
1:30 easy
1 min hard
1 min easy
:30 hard
:30 easy
 3405
pm
A.  Running clock
3 min max burpees to 6’ target

57

directly into 6 minutes for max clean and jerk

193

into 9 min amrap of,
10 Thrusters (95/63)
10 t2B
10 Box Jumps (24/20)

6+11

B. Assistance Work
5 rds
15 banded scap squeezes
10 barbell curls
10 Plate overhead Extensions
10 Banded Good Mornings

Comments

comments