9/17/14

17th
A. EMOM; Squat snatch x2 starting at 65% of 1RM add 10# per minute until tough set, not failure

110#
120#
130#
140#

B. 1 1/4 BS; 3-5x4; Rest 2-3 minutes

225# - 5
235# - 5
235# - 5
235# - 4

C. Snatch Balance x1 + Sotts Press x3; Rest 90 seconds x4 sets

45#
65#
75#

D1. 1-arm KB OHS @31x1; 6-8x3; Rest 45 seconds
D2. WTD Pull up @20x1; 3-5x3; Rest 90 seconds

35# KB - per/arm 6, 6, 6
35#KB - 5, 4, 4

+
5 sets for time:
DB HPC x1 + 5 DB Push Press - grinder effort, you pick weight
Ring push ups x15 - NO worming, if you worm or arch low back it is a no rep, be honest with yourself about the reps - video if you have questions or want me to coach you through it, be happy to!
5 wall walks
10 wall runs - https://www.youtube.com/watch?v=1okSA32sFWs on your final wall walk you may bust these out, 5 per arm, altnerate arms each rep
Rest 2-4 minutes

1:50
1:45
1:53
1:45
1:50