September 5th, 2014

AM
A. Squat clean, build quickly to a single @ 80-90% 1RM – OK to go heavier if you’re feeling it
B. Paused front squat, 3-3-3-3-3, 22X1; 2:30 rest
C1. Weighted glute-ham raises, 4 x 4-5, 40X1; :60 rest
C2. 1-arm KB/DB overhead carry, 4 x 10m/side heavy; :60 between sides, :60 rest
+
10-8-6-4-2 for time:
Thrusters, 95 w/30 double-unders after each set

Time: 4:11
Notes- definitely don’t need to wear olys and tripped up a few too many times on my double unders (should NOT happen!)

PM
For time:
2000m row
30 burpees over the erg

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