9-7-18

Bitch Work
Row 4k
Each 1k split should be slightly faster than the last, Build your pace throughout the entire 4k

Paces:
2:12
2:07
1:59
1:49

Conditioning
5 Rounds:
8 Touch and Go Clean & Jerk 155/105lbs
18 Pull Ups
Rest 2:00

Starting with scaled weight and building cuz i havent cleaned since tweaking sij.

R1: 1:12 ub at 95
R2: 1:19 at 115 and 10-8 pull ups
R3: 1:31 at 135 and 10-8
R4: 2:11 at 155 and 10-8
R5: 2:02 at 155 and 10-8

All cleans singles. Back felt good.

Back squat build 3x3

225 for 2 sets 245 for 1 set.

Im very happy w todays work