1/25/12

AM
A.
Five sets of:
Hang Clean + Clean
(perform one clean from the hang, then one clean from the ground)
Rest 2-3 minutes
B.
Five sets of:
Clean Pulls x 1.1.1
(rest 10 seconds between pulls)
Rest 2-3 minutes

C. 

Three sets of:

GHD Sit-Ups x 15 reps

Hand-Release Push-Ups x 15 reps

Rest 3 minutes

PM

Every 2 minutes, complete the following movements - in order - one set of each movement:

1. 20-Yard Suicide Spint x 2 reps

2. 15 Overhead Squats (155 lbs.)

3. 30 Burpees

4. 15 Thrusters (155 lbs.)

5. 300 Meter Row

6. 300 Meter Row

7. 300 Meter Row

8. 15 Clean & Jerks (155 lbs.)

Results:
AM
A.
1. 225
2. 235
3. 245
4. 250
5. 255
B.
all sets at 325
C.
all sets :57
PM
completed all sets as written with the exception of:
1. only completed 7 thursters
2. the clean and jerks took 2mins30sec

this was my final set at 255#