Cleans/ 11.4

Friday - AM Session,,,,Eight sets of:
Clean + Clean & Jerk
Rest 2-3 minutes,

Five sets of:
Push Press x 3 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Up x 3 reps
Rest 90 seconds,


"Row 2000 Meters @ 65-70%
(keep it nice and easy, just flush your legs a bit)"
,,,,"


clean+ clean&jerk 95, 135, 185, 205, 225, 275, 275, 295, then cleaned 315x 3 with 30 seconds in between each attempt. Couldn't link doubles with the 315 though


Push press
","195, 200, 205, 210, 215 pull ups were 70#",


Friday - PM Session,,,,CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
Bar-Facing Burpees x 60 reps
120 lb Overhead Squat x 30 reps
Muscle-Ups x 10 reps

,Immediately following the 10 minutes . . .
For max reps:
2 minutes of Chest-to-Bar Pull-Ups
,"Rest exactly 3 minutes, and then
. . .
Complete as many rounds and reps as possible in 5 minutes of:
10 Wall Ball Shots (20 lb)
20 Double-Unders

Portions B-D will take exactly 20 minutes. Leave the clock running, but post three separate scores for each section."
,,,,40 burpees into round 2,

40c2b

,4+7 I know horrible I killed my lats On The pull ups and my lats were pumped so I couldn't get my arms at my sides on the double unders.