September 4th, 2014

09.04
AM
A. Clean-grip deadlift, 8 x 1 @ 255; begin a set every :40
B1. DB bench press, 4 x 7-9, 30X1; :60 rest 45 (9), 45 (7), 45 (7), 45 (7)
B2. Pendlay row, 4 x 2-3, 20X0; 2:00 rest 115 (3), 125 (3), 125 (3)
+
AMRAP in 9:00:
50m heavy prowler push
50m Farmer’s walk, 70/hand
5 power cleans, 165

Rounds:
2 + 100m

PM
10:00 AirDyne @ Z1
+
4 sets:
4 no push-up burpee box jumps, 24
:15 AirDyne @ max effort
3:00 rest
+
AMRAP in 5:00:
2 unbroken muscle-ups

Rounds: 8

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