12/17

Squat
3-3-3-3 (add 5-10lbs from last week)

4 Rounds
10 Hang Squat Clean (115/75)
5 Push-Press (115/75)
10 Back Rack Lunge (115/75)
5 Push Jerk (115/75)

Squat
175-185-195-195

Metcon: 12:30ish RX
First round unbroken then fell off the cliff. Sonofabitch.

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7/17

EMOTM 15 Minutes
2 Power Clean
4 HSPU/Ring Dip/Ring Push-up/Push-up
* Treat the power cleans like any other strength day. Choose the heaviest weight you can maintain over the course of the 15 minute period.

4 Rounds
15 Toes to Bar
15 Back Rack Lunges (95/65)
Run 200m

EMOTM
125# PCs
4 HSPUS for first 8 minutes, then dropped to 2 per round for remaining minutes.

Metcon:
12ish minutes.