130227

AM
Front Squat/Back Squat
3/6@85% of FS
6 sets
215. Not a religious experience but very close.

5 rounds:

10 HSPU

20 Jumping squats with barbell (45)

40 double unders

7:34 no push today. Felt slow.

PM
Oly:

Snatch from power position off blocks (hips): 5x3

135.

Clean from power position off blocks + push jerk (hips): 5x3+1

145, 155 x 4 sets. Catching it before it hits the boxes is hard and didn't have time to pull the boxes down lower so I stayed light. 

Conditioning: 

7 rounds:

2 minutes to complete-

Row 20 Calories
12 Lateral Box Jumps 20″
ME MU

*Rest 1 minute after each round.

Notes: The feet must make contact with the top of the box on every jump. Every pass over the top of the box counts one rep.

1:18, 1:21, 1:16, 1:15, 1:13, 1:17, 1:19
MU: 1, 1, 2, 2, 2, 2, 5 just for fun but only had time for 2. 

Skill: 

A) ME Strict pull-ups: 3xME

16, 10, 9

B) GHD sit-ups: 3x12 med ball weighted

20#, 30#, 30#