Clean & Jerk, Clean Pull, Back Squat > Press, L Pull-ups > BJ's, KBS, Burpees, Hammer Swings

Friday 7-21

OLY TRAINING:
Clean & Jerk 70% x 3+1 x 2, 75% x 3+1 x 2
170-170-190-190
Clean Pull 80% x 5 x 3
200x5x3
Back Squat 75% x 5 x 3
325x5x3

OPT TRAINING:
A1. Press @ 12X1; 2-3 x 3; rest 20 sec
205-215-225
A2. L Pull Ups x 10 x 3; rest 3 min
All Supinated

30 sec amrap BJ's - 20/14" @ 100%
20-21-23-22
30 sec amrap KBS - 2pd/1.5 pd @ 95-100%
16-16-16-15
30 sec amrap burpees @ 95-100%
12-12-11-12
30 sec amrap row cals @ 100%... subbed hammer swings
16(R)-12(L)-17(R)-14(L)
rest walk 7 min x 4