09.06.2014 - AM Intervals + PM DE Upper & Nate

AM

60s window
150m plate run - 20kg
AMRAP burpees

- 60s rest

60s window
150m plate run - 20kg
AMRAP GTOH -20kg

- 60s rest

x4

Burpees - 9, 8, 8, 8
GTOH - 8, 8, 9, 9

PM

A. Paused bench press; 9x3@70%, every 45s (1s pause)
72kg - Tough today.

B. Strict press; 3x8
50kg x3

Nate
AMRAP 20
2 muscle ups
4 HSPU
8 KB swings - 32kg

17+2 PB - Full round and 2 rep PB, everything was unbroken just transition time to improve next time. 

Nate

AMRAP 20
2 muscle ups
4 HSPU
8 KB swings @32kg
- 16 rnds PB, everything unbroken but the KB's slowed me down. I think Isabel yesterday may be to blame.

Nate

Snatch - 85%x1x8, from high blocks
73kg no misses

Clean & Jerk - 85%x1x8, from high blocks
100kg no misses

Conditioning
Nate
AMRAP 20 min
2 Muscle ups
4 HSPU
8 KB swings - 32kg

14 Rnds