but not in that order
C&J
20 X 5
60 X 5
80 X 5
100 X 2 with 3 misses
The ugly. These are straight up power clean with almost no knee bend. I really should learn to clean properly. I even missed one that came so high I thumped myself in the middle of the chest
Back Squat
60 X 3
100 X 3
140 X 3
180 Miss
140 X 1
180 Miss
The first one I missed rolled slightly at the bottom, hit the sweat on my neck and popped right over my head. The scond one was more of true miss. I got the to bottom, started to move up and just go pinned.
Front Squat
60 X 3
80 X 3
100 X 3
Lunge 60K X 4 per leg
Pull up
4.5
Chin up
5, 5, 4.5
Dip
5, 5, 5
I stole this next one from the Art of Strength Forums
24K kettlbell
snatch 5 Left, 5 Right
swing 5 Left, 5 Right
10 Burpees
X 5
Time: 11:42
I was really sucking wind on those last few sets
Dumbell curl
30lb 5 X 5
