071814

A. SJ; 2,2,2,2,2; rest 2-3 min (build, speed and efficiency)
stayed at 85# and worked on getting under the bar faster, punching it out, and getting my head through.
B. Front rack lunge; 20m x 4 sets; rest 3 min (inc load per set)
85, 95, 105, 110. The last 2 sets were HARD
C. 3 sets:
60 sec max effort - PC + J (115)
rest 60 sec
60 sec max effort – PC + J (95)
rest 60 sec
60 sec max effort – PC + J (65)
rest 3 min
115 and 95 were way harder than anticipated. 65 was a breeze
+
5 sets –
5 thruster (65#)
20 sec row @ MAX EFFORT
rest walk 3:10
Oh hey, this sucked. Stayed way under 1:50/500 on the row