Hang Clean 45, 65, 75, 95, 105, 115, 125, 135 x 3
Push Press 115 x 3, 155 x 5 x 3
Pendlay Rows 155 x 8 x 3
Every 2min 5x
Ring pull-ups x 4
Med ball slams x 8
Burpees x 12, 12, 12, 10, 10
Jumping Jacks x 16
8:48 AHR 172, Max 184, Min 155, Recover 8 (179-171)
KTE 3 x 5 (toes to rings)
JM for lunch
-Hang cleans weren't bad 135 is a good working weight.
-155 wasn't too hard but it should be a good starting point.
-Rows no prob keep pace with PPs
-Burpees were a killer on ICT 8 next time keep them at 12 and don't puss out - not worth it.
-Weights took about 35min, Overall time was 1hr and 10min.
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