9/25/12

part 1

A- Clean Grip DL x3, EMOM x8; 110% of clean  Complete 330lbs

B- Snatch Grip DL x2 + Snatch Grip High Pull- 4 sets; rest 2min  215x3, 225

C- Squat- 5, 5, 3, 3, 10, 10; rest 2:30  325, 340 (pr 5), 350, 355 (pr 3), 315 (pr 10), 295

D1- Harop Curls- 5 x5, 60sec  Unbroken

D2- GHD SU- x10 AFAP, 5 sets, 60sec  15-19 seconds all unbroken

part 2

for total time with work:rest- 1:1

50 AD Cals  1:16

40 AD Cals  1:20

30 AD Cals  0:59

20 AD Cals  0:36

10 AD Cals  0:17
Total time: 8:39