GHD sit-ups, back ext, thrusters, pull-ups

5 min. warm up on concept II rower (1000 m)
OHS with bar, bar thrusters

10 GHD Sit-ups
10 Hip & Back Extensions
85 pound Thrusters, 20 reps
30 Pull-ups

20 Hip & Back Extensions
85 pound Thrusters, 15 reps
20 Pull-ups

30 Hip & Back Extensions
85 pound Thrusters, 10 reps
15 Pull-ups
16:36

after - OHS, push press, push jerks

Clean and Jerk

I feel like I'm still just getting back into the swing of things since the holidaze.

1 more C & J each minute until you can't do the number you need to in the minute.

105 lbs.
6 minutes

pre-tty lame, but I feel like I did something

Then carried sand bag up and down stairs for ~ 4 minutes

kipping pullups ~ 3 x 10

Full squat cleans with 105 for practice

helen-ish

3 x
1/2 mile
20 kbs
20 pull-ups

20:39