W12
Monday- August 26, 2014

Sn Int Pos + Clean Int + SL/GHR/UBPress + CP Tester W/G
A. 2-position Snatch, build to a tough set *knee cap, 1” off floor (video if possible)
B. Clean Cluster- 3 x 1.1.1.1, rest 3 min
C1. Front Rack Lunges, 3 x 12 steps, rest 30 sec
C2. KB Push Press @ 30X3, 3 x 6-8 reps, rest 90 sec
D. GH Raises @ 50X1, 4 x 4-6 reps, rest 90 sec
+
5 rounds for time:
5 Over Head Squats, 185#
1 Legless Rope Climb, 15'

RESULTS:

A. 195
B. 205, 225, 245
C1. 205
C2. 53#, 6 reps
D. 6 reps
+
7:38