7/7/16

A. Front Squat @ 3311 Tempo 5 x 2 reps rest 3:00minutes (175#, 180, 185 (failed 2nd), 180, 180 (failed 2nd)
B. Power Clean (Blocks below knee) 1.1.1 x 5 rest 10 seconds/rest 2 minutes (fast turnover) 125, 140, 150, 160, 170
(170=5# more than current 1rm p.clean from the floor)
C. Clean Pull to Knees x 3 - Every 75 seconds x 5 sets AHAP (2 second pause at knee) 205#
D. Ring Dips x 5 reps EMOM x 10 sets. Done (first 8 sets ub, last two were 4,1 & 3,2)
+
For time:
15 Front Squats 135#
30 Bar Facing Burpees
45 Calorie Assault Bike
30 Bar Facing Burpees
15 Front Squats 135#

10:18