August 25th, 2014

AM
A. 1 push jerk + 1 split jerk from blocks, 5 x 1 tough; 2:00 rest: 145 kept it light, felt off
B. Segmented snatch-grip deadlift clusters (pause just off ground, just below knees, & mid-thigh on way up & down), 4 x 1.1 tough; :20 between singles, 2:30 rest: 145, 165, 175, 185
C1. Weighted ring dips, 3 x 4-6, 20X1; :60 rest: 10# x4 each set
C2. Weighted CTB supinated-grip pull-ups, 3 x 2-3, 21X0; 2:00 rest: 10# x3 each set
+
For time:
50 toes-to-bar, 3 burpees @ every break
Time: 4min flat
 
PM
10-8-6-4-2 for time:
Hang power cleans, 125
Burpee box jump-overs, 24/
Time: 6:30
Notes: broke up clean sets in half, last set of 2 unbroken, kept a consistent pace on the burpee box jump overs
+
12 sets:
:30 row @ 90% aerobic
:30 rest
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