103113 Thursday

am: didn't do

A. OHS 3-4 sets x 3-4 reps @33X1 - quick turnover, not weight driven, more technical and position

B. 5 x 10 T2B  AFAP

pm: 

A. 5 rds

9 Hang Cleans (103)

6 Push jerks 

3 SqT Cleans

11:49

B. SqT Clean EMOM - climbing to max - starting at 123, climbing by 10#

123, 133, 143, 153, 163, 177, 187F caught it but elbows not up grrr

C. 90 % of B, x 3 reps

158x3

D. 80% of B, x 5 reps 

141x5

E. AMRAP 12 @85%

20 Cal AD

15 Box Jumps (20)

10 GHD Situps  

4 rounds +20+5