7-25-17

1. Warm-up
3 Rounds
:30 Goblet Squat Hold
Run 200m
10 GHD Sit Ups

2. Conditioning
7 Rounds:
5 Bar Muscle Ups
20 Wallballs 20/14lbs
Drew and Sherb offer some tips on Bar Muscle Ups HERE

Time: 13:02

Bmu ub
Wb was 20 then 10-10s

3. Lift
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(Heavier than last time.)

165, 175, 185, 195, 195
Missed 4th rep on last set

4. Core
Accumulate 6 min front plank

Time: 9:30

3 sets of 1min rest 30
Then 2x 0:30 rest 30
Then 0:45 rest 30 then 0:45