Wed , 110514

am:

A. SqT Clean + Thruster + Split Jerk x 2; build to max in 15 min 

B. Snatch Grip Push Press - Build to 3RM here in 12 min 

C. 10 rds of “cindy” @ 80%

C. Front SqT - 75% x 1 rep with 3 sec pause in hole x 3 sets 

pm:

A. Competition Pace : scored 3 separate workouts here 

amrap 6

3 Snatch’s

6 burpee box jumps overs  (24/20)

18 Double Unders 

directly into 10 min on bike 

max calories 

directly into , 

amrap 6 

5 clean & Jerks (same bar)

10 T2B

20 Double Unders

**weights for above 

185/125

155/108

B. Front Squats 1RM with 3 sec pause, then 85% for 3x3

C. GHD Back Ext - 3 sets of 15, ascending in weight