6/23/14

6/23/14

A.

10 rds

-10 burpees AFAP

-20 Cals on the AD @80%

*22 mins

B. Snatch - 1@77, 1@82, 1@87, 1@80, 1@85, 1@90, 1@83, 1@88, 1@93

*212.5, 225, 240, 220, 235, 247.5, 227.5, 242, 255

*no misses, felt really solid

C1. Weighted Strict HSPU's - go as heavy as possible with a weight vest

10 x 2-3 reps at a 45# plate deficit

*started with a 20 lbs vest...way too heavy, kept dropping more and more each set because I couldn't get the 2-3 reps. This was really hard but great hypertrophy!

C2. Standing box jumps with the weighted vest - x2

*used the same weight as HSPUs, kept adding a little bit of height as the weight decreased. Started at 40" and ended up at 46" with an 8lbs vest

D. Jerk Hold - 5 x :20

*205, 215, 225, 235, 245

E. 

EMOM x 10

Odd: 5-7 MU's 

*7, 7, 5, 4/1, 3/2

Even: :25 AD Sprint

*done

*this was definitely tough!