W11
Monday- August 18, 2014

Sn Int Pos + Clean Int + SL/GHR/UBPress + CP Tester W/G
A. 3-position Snatch, build to a tough set *high hang, knee cap, 1” off floor (video if possible)
B. Clean Cluster- 3 x 1.1.1.1.1, rest 3 min
C1. Front Rack Lunges, 3 x 16 steps, rest 30 sec
C2. GH Raises @ 50X1, 3 x 4-6 reps, rest 30 sec
C3. KB Push Press @ 30X3, 3 x 8-10 reps, rest 90 sec
+
5 rounds for time:
10 Double KB Front Squats, 70#’s/hand
1 Legless Rope Climb, 15’
1 Rope Climb, 15'

RESULTS:
A. 185
B. 185, 205, 225
C1. 185
C2. 6 every time
C3. 53's
+
10:53
Disappointed with this. I stared it feel the front rack lunges in the 2nd round. Hard to catch my breath with the front rack stuff.