9/24/14

24th
A. EMOM; Squat snatch x2 starting at 70% of 1RM add 10# per minute until tough set, not failure

115#, 125#, 135#, 145#

B. BS @32x1; 3-4x5; Rest 2-3 minutes

2min rest
185# - 4
205# - 4, 4, 4, 4

C. EMOM 8 minutes; Heaving snatch balance x2 - you pick weight but challenge yourself.

115#

D1. 1-arm KB OHS @52x2; 8-10x3; Rest 45 seconds
D2. Rope Climb; 60 second AMRAP x3; Rest 90 seconds

35#KB - 5/5
3 rope climbs

+
6-8 sets for time:
DB Power Clean x2 + DB Thruster x5 - you pick weight
HR Push ups x10 - watch last weeks video and look at your butt and low back, see the arch? Think about tucking your pelvis under, and removing that arch.
5 HSPU
Rest 2-4 minutes

:54 2min rest
:54 2 min
:56 2 min
:58 3 min
:50 3 min
:53