12/1/14 Monday

AM

Emom 16- 

Odd-12 cal

Even-12 burpee over rower

40 sec avg for row. Burpees slower then last week. Barley any rest. Could control breathing enough to slow it down but quads just dead. 

Snatch balance X2+OHSX2

Had about 15 min 

103,113,123,133

Afternoon

Back squat 3x3 at 232.

Hard

AFAP 

120ft front rack lunge -123 

30 strict pull ups 

-5:35

Strict pull ups 5-doubles - singles. Got really hard 

DB rows 

Plate Tricep extension

Banded Tricep pull down 

Lsit holds

Dips on pbars 

Pm

20power cleans (113)

10 bar facing burpees 

15 squat cleans (143)

15 bar facing burpees 

10 deadlifts 

20 bar facing burpees 

9:10. Burpees slowed me down. Did 11 tng cleans then doubles. 

Squat clean fast singles