121204 Tuesday

BB
1) 7x1 3-position snatch rest 60sec
2) 7x1  3-position clean + 1 push jerk

1) Back Squat 1x8@70%  1x5@85%  1x3@85%   3x2@90%
2) Front Squat 7x2 @70%  rest 40sec

Conditioning
8min AMRAP
8 ring dips
16 KB 53#

Notes:
1) 1 set at 95# 7 sets of 90#   90# felt solid
2) 115#  This is much less weight than last week, but I just didn't have it in my legs or back to go any higher

1) 135#x8, 150#x5, 160#x3, 170# 3x2  felt good
2) 115#  These were a little tough.

5+3 ring dips
4/4, 16
2/2/2/2, 16
2/2/2/2, 10/6
2/2/1/1/1/1, 10/6
1/1/1/1/1/1/1/1, 16
1/1/1