20-Sep
A. Power clean and split jerk; build to a max
45x3, 75x2, 125x3, 165x2
205x1 - http://www.youtube.com/watch?v=9zL54xFiNAI
225x1 - http://www.youtube.com/watch?v=aca1IOnaN4k
245xf - http://www.youtube.com/watch?v=6WYtEgubvpQ
235xf - http://www.youtube.com/watch?v=0nuqwKw3QO4
195x1 - http://www.youtube.com/watch?v=477oJkK718Y
*not able to be explosive.
+
12 min amrap
6 thrusters 135#
6 CTB chin ups
6 burpees
9 rounds +15 - http://www.youtube.com/watch?v=P32rAkExApE
thrusters were the hardest. need to learn to bounce back faster during the burpees and rest at the top. as opposed to release all muscular tension at the bottom of the movement.