08152013

A. Snatch Deadlift + High Hang Snatch + TnG Snatch

60, 65, 70 x miss, 

B. Push Jerk - 8 Min to est Heavy double

70, 80, 85, 90

C. 

500m Row - Max Effort

Rest :30 seconds

21-15-9 

KB Swings (70)

Burpees

rest 1 minute

800m Run

50 Box Jumps

rest 3 min

40 KB Squat Cleans (53 in each hand)

26:54

Holy shit. Felt terrible right from the start. Row was slow 1:35ish. Finished Freddie around 7:30. Run wasn't too bad. Did 50 step down box jumps without a pause. Just wanted to keep moving at that point. Kb squat cleans went 8-7-6-5-5-5-4. Was tough to stand up with the last couple on every set. 

06122013

A. 10 min to climb to HEAVY Single OHS.  

^ starting with empty barbell.  

B. At 10 min mark, go into 5 min to hit Heavy Triple OHS 

^ all from Rack

Climbed up to 195 on the single then went to 185 on the double. Ram out of time. Felt really solid during the 195 and the 185 triple was easy.  195 was a PR as was 185 for 3. Previous 1rm was 180. 

Rest 5-10 min

C. AFAP

15 KB SqT Cleans (44/26)

15 KB SqT Cleans (53/35)

15 KB SqT Cleans (70/53)

^ 2 KB's, 1 per hand. Must touch floor each time. 

Time - 5:38. Went 15, 8-7, 4-4-4-3. Next time will try to shorten breaks a little. Was hard on the legs but mostly gas tank was limiting factor. 

Rest 10 min

D. EMOM x 8

Odd: # Pull-ups x 3 rep

Even: 6-8 T2B

E. 7 min Recovery Row @Z1