Saturday, 090515

 
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All Phases:

A. Power clean – every :60 x 2 tng reps x 12 min starting at 70% ascending.                     * watch your foot work 

B. Strict Press – every :90 x 10 x 2-3 reps. Starting approx 65-70% ; ascending. Speed is focus not grinding til failure 

C. 650m row x 4; rest 3:30 between 

D.  AMRAP 20

10 strict pull-ups 

15 Burpee slam ball over box 50/30 (20″)

100m shuttle farmers carry (70/53 each hand)

200m run

10 strict ring dips 

E. Assistance work – hit weakness strength focus. (Per individual) Intense but low volume. 

2 thoughts on “Saturday, 090515”

  1. Power cleans done with Stephen, finished at 110

    Strict press, something real low. Need to get stronger here (115 lb)

    Row
    2:09 1:39/500
    2:10 1:40/500
    2:12 1:41/500
    2:11 1:40/500

    Partner waaaaaaad done with Andie
    5 rounds and change

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