11-12-17

2 Steady Rounds:
15 Light Pause Front Squats
15 Ring Dips
30 Calorie Row

2. Strength
Back Squat
Speed Work
8×3 @ 67.5%

205

3. Oly
Power Clean 4×1
Clean Pull 4×1
Clean Deadlift 4×1
Heavier than last time.
See Clean Deadlift video HERE

Power cleans 215, 225, 225, 225
This is less than last time. I don't have it today. Throat is sore too.

Clean pull 260, 290, 290, 290

Clean deadlift 310, 340, 360, 360

4. Bitch Work 
4 Rounds:
Bike 5/4.5k
Rest 3:00

R1: 7:36
R2: 7:46
R3: 7:50
R4: 7:46