July 8th, 2013

Workout of the Day

1.   "Open Test"

AMRAP 20:

50 Wall Balls

50 DU

40 BJ, 24/20

40 TTB

30 Burpees

30 C2B

20 Power Cleans, 145/100

20 Jerks, 145/100

10 Snatches, 145/100

10 Muscle ups

2. Snatch

3x1, heavy

2x2, moderate

3. Oly Pause Squats

8x3 Back Squat, 5 second pause at rock bottom 

1. 16 Power Cleans (I realized afterwards that I used 155 vs. 145 lbs. Shock it!!!)

2. 3x1: 155-165-165lbs.

2x2: 145-145lbs.

(all split snatches)

3. 205-205-205-215-225-225-225-225lbs.