Thursday 11/7/2013

1. Clean Grip Dead Lift - build to a heavy triple in 8 min - NOT a 3RM effort --#175, #195, #215, #225, #245
rest 1 min
2. Squat Clean - build to a heavy single in 8 min - NOT a 1RM effort---#125, 135,145,155,165,175
rest 1 min
3. Squat Clean Thruster x 3 touch and go on the minute for 8 minutes ---used #85
+
3 rds for time
20 Ring Push Ups broken
20 Front Rack Lunges #55
20 Back Ext
finished 12:35
FR lunges were the toughest