F 4.11.14

A. Good mornings @ 31×1; 4-6 x 4 / 90 sec

198 lbs x 6 / 208 x 6 / 220 x 5 / 230 x 4;

B. Hang power snatch x 3 @ 60% EMOM – 10 minutes

88 lbs.  Not bad at all.

C. Snatch grip podium deadlift @ 41×1; 2,2,2,2 / 3:00

176 lbs / 198 / 220 / 230; grip was tough on the last couple sets.

D. G/H raises 3 x 10-12 / 60 sec

10 / 10 / 10 / 10; On home janky GHD… needed to push off assist.

+
AMRAP double unders in 10 minutes

441.  Shoulders were burning about 3 min in.  Only had 3 or 4 good sets.

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