12/9/14

9th
AM:
20-30 minutes AD 80%
Every 5 minutes complete 10 burpees

30min

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

3x

185#
205#
225#
245#

B. Block Power Snatch EMOM; 2 reps every 60 seconds, start at 60% of 1RM PS

115#
125#
135#
145#
150#

I assumed to failure!
C. Segmented clean deadlift x2 + Hang Clean pull x1; Build complex to something heavy but fast in 15 minutes or less

245#


D. Snatch Grip Push Press (behind the neck); 3-4x4; Rest 90 seconds

4 - 115
4 - 135
4 - 145
4 - 155

+
50 TGU for time 1.5 pood

10:45 - I think thats at least a 2 min PR!!!!!