8.25.14

AM
15 sets
30 sec run @ 90%
30 sec run @ 50%

PM
A. 3 sets; 4 Front Squat/ 7 Back Squat AHAP (rest 3-4 min)   20
B. 5x 3 Clean Grip DL w/3 sec pause just above knee cap + 2 clean pull (rest 2 min)  15
* Should have sets @ 100% or higher but work form and position first. When bar is in the pause should NOT be resting on knees
C. if you don't have a recent clean max.... find one now in 10 minutes
+
20 minute EMOM alternating
2 Squat clean EMOM @ 85%
4-6 STRICT HSPU

**HSPU if you have them but not 4-6 pick a number and do that. If have those easy make it at a deficit