9.8.14

AM
15 sets
35 sec run @ 90%
25 sec run @ 50%

PM

*If you missed Saturday start with this:
10 UB Thrusters E2MOM starting at 105/65
*do 10 reps, add 10 pounds and when clock hits 2 min do 10, add 10 pounds and complete 10 at 4 min...etc... go until you cannot hit 10 UB... MUST GO MAX REPS at 5 bars if aren't able to hit 10 UB....

Than....

A. 3 sets; 4 Front Squat/ 8 Back Squat AHAP (rest 3 min)   
B. 4x 2 Clean Grip DL w/3 sec pause just above knee cap + 2 clean pull + 1 clean AHAP (rest 2 min)  
+
22 minute EMOM alternating
2 Squat clean + one jerk EMOM @ 80%
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...same scales as last week


**Most of this is the same as last week.... since the majority of people didn't hit this due to Holiday and Team series.