08052014

A. Power Clean x 3 + Push Jerk ; climb to heavy single in complex in 15 min 

Worked up to 90kg with makes. Got 95 for 3 cleans but missed the jerk 

B. Deficit Deadlift w/Chains ; build to heavy Single here 

Built up to 170kg

C1. Single Leg SqTs (athletes choice as for suitcase or bb on back etc; but foot up on bench/box behind)4-6 reps here @31X1
Went up to 44# kb's in each hand.  Legs started to get crampy

C2. 200m run   :5 hard / :10 slow till completion 

D. Row; Cyclical Work (athlete specific)

those build on splits, remove second or two from split times and repeat 4-500’s 

those for aerobic work, hit :30 on hard, :30 on easy x 12-18 min 

- Didn't do aerobic stuff

pm:

A. 5 rds ; rotation starting station each time

400m Run 

20 C2B 

12 Power Snatch (115/83(95/63) *UB is goal here 

10 burped box jump overs 

40 Double Unders

rest 4 min between rds 

+

10-15 min of Bodybuilding movements; have some fun! 

Died on this workout.  Wasn't feeling great from the start and just sucked the life out of me.  Glad to know it pretty much crushed everyone else also however I was really slow.  Started cramping during my snatches in round 3 but kept fighting through it mentally more than anything.