12/23/14

23rd
AM:
20-30 minutes AD 80%
Every 5 minutes complete 10 burpees

30 min.

PM:
A. Clean and Jerk; 1-2x4; Rest 3 minutes - build per set, speed out of the hole focus, upper back staights straight, no drop in elbows

185# 2
205# 2
225# 2
245# 1

B. Block Power Snatch EMOM; 1 reps every 60 seconds, start at 65% of 1RM PS, build until you find a tough rep, not necessarily PR

155#

C. Segmented clean deadlift x3 + Hang Clean pull x1 + Tall Clean x1; Build complex to something heavy but fast in 15 minutes or less

145# Tall clean definitely the limiter here.

D. Heaving snatch balance x1 + Snatch Grip Push Press x3; Build complex in 12 minutes

165#

+
50 HSPU for time

2:27 - Almost made 2 min. Arms would not lock out with 10 to go. Almost there!!