12/17/13

A.M.

A. Snatch Push Press x 2 + OHS x 1- 5 sets; rest 2 min heavy as possible

185, 205, 225, 235, 245

B. Push Jerk x 1 + Split Jerk x 1- 5 sets heavy as possible

205, 225, 235, 245, 255

C. 2 TnG Clean Pulls + Clean- 5 sets heavy

225, 235, 245, 255, 255

D. Back Squat @ 30X1- build to 3RM, take 5% off do 5 reps, 5% off for 7 reps, 5% off for 9 reps; rest 2 min 

325, 310, 295, 280

P.M. 

5 sets of:

25 sec Heavy Sled Push

rest 3:35

+

rest as needed

+

4 sets of:

8 Thrusters, 185lbs

30 sec Row Sprint

rest 4 min

-Thrusters unbroken. Rows 195-197m