Friday 06Dec13

A.  RDL @ 80% of 1 RM Back squat x 3 to knee only x 3 sets

B.  Snatch pull x 1 + power snatch x 1 + hang power snatch x 1 x 3 sets

C.  EmOM x 6 minutes = 1 PC + 1 PJ *start @ 65% and build each minute – level off where needed

+

For time:

500m row

30 thrusters @ 95#

30 burpees

500m row

-rest 8 minutes-

TGU – 6/arm @ 70#

RESULTS:

A. 305

B. 160-165-170

C. 175-190-210-220-230-240.  Felt Great.

D. 7:21.  That. Was. Terrible.  My legs just aren’t there.

E. Done.  Getting better with the TGUs.