11/18//12

AM
A.
Five sets of:
Clean w/pause x 1.1.1.1
(pull weight to launch position, pause, execute. rest 10 seconds between lifts)
Rest 2 minutes
B.
In eight attempts or less, find today's heavy jerk from the rack
PM
A.
Three sets for times of:
24 kg Kettlebell Swings x 21 reps
Chest-to-Bar Pull-Ups x 12 reps
Rest exactly 3 minutes
B.
Rest 5-8 minutes after Phase A, and then:
Three sets for time of:
Row 250 Meters
10 Chest-to-Bar Pull-Ups
10 Wall Ball Shots
Rest exactly 4 minutes
For kettlebell swings, biceps to ears is the standard at top.

Results:
1.  185 x 4
2.  195 x 4
3.  205 x 4
4.  215 x 4
5.  225 x 4
B.
265
PM
A.
1. :57
2. :57
3. :58
B.
1. 1:26
2. 1:34
3. 1:41