7/13/16

A. Front Squat @ 3311 Tempo 5 x 1 reps rest 3:00minutes *building*

180#, 185, 195, 205, 210(failed)

B. Clean High Pull x 2-3 reps rest 2 minutes x 5 sets (70-75% of Max clean) - 140# 2 reps x 5 sets. Last set 85 3 reps   I feel like I wasn't doing this correctly 

http://catalystathletics.com/exercise/100/Clean-High-Pull/

C. Power Clean 1.1.1 x 5 rest 10 seconds/rest 2 minutes (fast turnover) 125#, 145, 150 x 3 (I have a harder time cleaning from the floor than from blocks/hang position)

D. Ring Dips - 20 sets of 3 UB AFAP

7:32 (first 10 sets in 2:52)
+
5 rounds:
50 Double Unders
15 Dumbbell Squat Cleans 30#
15 Burpees
50 Double Unders
rest 2 minutes

3:58, 4:46, 4:30, ?, ?