Training November 22, 2014

Warm-Up
EMOM 15
M1: 40 Double Unders
M2: 15 Air Squats
M3: 4 Muscle Ups
M4: 10 Burpees
M5: 4 Weighted dips 35 lbs.

Clean & Jerk

10 minutes to find 1 RM

254 lbs. (7 lbs. PR)

I had quite a bit left in me, just ran out of time.  My strength numbers have really gone up over the last three months.  Thanks Pat!

21-15-9
Thrusters 95 lbs.
TTB

Row 750m

7:13

Thrusters unbroken
TTB (21)(6-4-1-1-1-1-1)(4-1-1-1-1-1)
Finished right at 4:00

Row took 2:42, which means there was 0:31 transition time. Way too much! My goal on this was to be at 6:00.  TTB took longer than I expected.  I probably should have broken them up in the first round, but they felt good so I just went with it.