20.06.2014 - AM Rowing + PM DE Lower

AM

1000m row @70%
90s rest
x4

Complete 

PM

A. 30" hurdle hips; 9x3
Complete

B. Back squat @31X1; 12x2@65%, EMOM
110kg - Comfortable

C. Hang power clean; 8x2@70%; EMOM
87.5kg - This is a really comfortable weight for me now.

+
20 minute AMRAP (Aerobic pace)
10 russian KB swings - 40kg
20m forwards sled drag - 80kg
10 wall balls - 9kg
20m backwards sled drag

8 rounds - Backwards sled drags smoked the quads!