June 30, 2014

AM - Row long

Row 4k @ easy aerobic

PM mainfloor

A) Seated Press 4x4
1)135lbs
2)155lbs
3)165lbs
4)175lbs

B) 10 min emom - Cl DL+ PC + Jerk 
225
225
235
235
245
245
255
255
265
265

C) FR step up 3x6-8/4-6
135lbs

+

50 WB (few sets as possible)
1:30

rest 2 min

15-12-9

PC (155)

burpees 
7:28