9/29/15 Tuesday

A. Power Snatch – 60%x3, 65%x3, 70%x2, 75%x2, 80%x1, 85%x1x3

35k x3

38k x3

40k x2

43k x2

46k x1

49k x1 x3

B. Clean & Jerk – 60%x2, 65%x2, 70%x2, 75%x2, 80%x2, 85%x2

50k x2

54k x2

58k x2

62k x2

66k x2

70k x2

C. Clean Pull – 85%x2, 90%x2, 95%x2 

74k x2

78k x2

82k x2

+

emom x 10

odd: 100m shuttle sandbag run 

even: 40’ Heavy yoke walk

Worked up to 80k added to yoke I think

+

EMOM x 8

Minute 1: Weighted Ring Dips 3-5 ; ascending or across 

Minute 2: 10-15 star jumps 

Done.  Used 20# DB 5 reps each time

+

3K row @ 2:00-2:05 (men) 2:10-2:15 women;  pace

Done maintained 2:12-2:15 pace