Wednesday July 18th, 2012

A. Squat Clean - build to a tough SINGLE fast - If the pot is hot get a PR if not no problem.

B. Front Squat - 3 x 3 @ 80% effort; rest 90 sec

Then for time :

500 meter row
20 power snatch, 65/45#
20 EROM push-ups.    (use Rings, or parallettes, or clapping push-ups)
20 power snatch, 65/45#
500 meter row