11/17

AM:
45 Minute easy airdyne
every 4:30 get off and complete:
5 Front Squat 185
10 Sit Ups
30 Second FLR on Rings
Complete, totalled 504 calories

PM:
A. Snatch 1.1.1 x 4 sets rest 2 minutes 185, 195, 205, 215(1.1.X)
B. Clean and Jerk 1.1.1 x 4 sets rest 2 minutes 255, 265, 275, 285
+
4 Minute amrap:
4 Muscle Ups
6 strict HSPU
8 Burpees
3 Rounds
rest 3 minutes
6 minute amrap
4 Hang Power Snatch 135
8 Toes to bar
12 row calories
3 + 17
rest 3 minutes
6 Minute amrap:
6 KBS 88lb
8 DB Push Press 55lb/hand
12 Calories airdyne
3 + 14