7/28/16

A. Front Squat Cluster 1.1.1 x 5 rest 10 seconds/rest 3 minutes (all sets @ 75-80%).  185#. (Rested for the 10sec holding the bar in the front rack position) 

B. Every 3 minutes x 21 minutes - 3 Position Power Clean (high hang, above knee, floor) *focus on speed and foot work*

115#, 130, 140, 145, 145, 145, 150

C. Feet Elevated Ring Push-Ups @ 2111 tempo x 10 reps rest 2 minutes x 4 sets. Done. (Didn't really feel anything doing this, maybe I was doing them wrong)

+
"Master's Event 1"
For time:
8 deadlifts 245#
40 GHD sit-ups
80 double-unders
4 rope climbs (use the short rope in our gym)
80 wall-ball shots 14#
4 rope climbs
80 double-unders
40 GHD sit-ups
8 deadlifts 245#

16:03
+
10 min rope climb feet clamp technique practice