2/3/15

Pistol mechanics/Practice ~10min (NTE 30 reps ea leg)

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A. S.Clean & Jerk - 1 rep on the min for 15min @ 205#

Good stuff, no misses. Really felt quick under the bar and stayed on my heels. Crap! I didn't jerk!

B. Front Squat - 3,3,3; rest 3min (build)

205, 225, 245(2)

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For time:

30 Thrusters @ 95#

30 Pull-ups

20 Thrusters @ 115#

20 CTB

10 Thrusters @ 135#

10 Muscle-ups

Time: 11:55

30s: 15,15 both

20s: 5s thrusters, 10s c2b

10s: 5s, then 3,3,2,2

2/2/15

5min AMRAP @ 85% effort

60cals Row

AMRAP TTB in remaining time

Rest 3min

Total: 40 as 10,10,10,5, 1s wo dropping off.

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5min AMRAP @ 90% effort

60cals Row

AMRAP Rounds of: 7 KB Swings @ 2pood + 14 Double-unders in remaining time

Rest 3min

R: 2+7 kbs

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5min AMRAP @ 95% effort

60cals Row

AMRAP Wallball in remaining time

Rest 3min

Total: 50 as 30, 10, 10

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5min AMRAP @ OPEN PACING

60cals Row

AMRAP Burpees in remaining time   

Total: 32 ub

These were good work.