Friday 7.12.13

AM Session

Strength:
Cleans (4x2 @ 80% of 280):
- Warm Ups:  65x5, 115x4, 155x3, 205x2, 245x1
- Work Sets:  225x 2, 2, 2, 2

Shoulder Press:
- Warm Ups:  45x5, 95x4, 135x3, 170x2, 195x1
- Work Sets:  215x Fail, 195x3, 175x6

Conditioning:
With an 8:00 running clock perform:
- 4:00 of max reps of power snatch @ 115 lbs
- 4:00 of max reps of clean and jerk @ 165 lbs
Score:  37 PS's and 21 C&J's.

PM Session

AMRAP in 20:00:
- 100 Single Unders
- 10 Hanging Leg Raises
- 10 DB Crunches with 35 lbs per hand
- 10 Russian Twists with 35 lbs
Score:  7 rounds + 100 SU's