Sat 23JAN16

AM
A) Blood flow – Your choice, EASY, move, feel good 45 min

Warmed up with the am class and got some extra mobility in.

PM
A) Squat clean; 8 singles FAST and heavy

1. 275
2. 285
3. 295
4. 300
5. 305
6. 310
7. 315
8. 320

B) In 3 min:
12 OHS – 185#
46 DU
AD 20 cals
rest remaining time in 3 min
x 3 sets

1. 2:36
2. 2:35
3. 2:40
– All unbroken.
– AB kept at 70 RPM, tough.
– OHS were fucking tough. No shoulder pain though which is good. I have to power Snatch the first once in order to pack my shoulders and keep it steady.

C) 3 sets @MAX effort:
15 KBS – 2pd
15 burpees
9 PS – 95#
9 burpees
6 PC – 95#
3 burpees
rest walk 2 min

1. 2:34
2. 2:29
3. 2:25
– Felt like I was moving pretty quickly and was feeling easier into the 2nd and third set.

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