130724

mid afternoon session
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a) human performance lab warm up
b) front squat. find 1rm.
      45x3. 135x3. 225x3. 315x1. 345x1. 365x1. 385x1. 405x1 (20# pr). 415x1(f).
c) cleans. e2motm x 8 sets. 1.1. rest :10 between singles.
      1.2. 55-65. 185. 205.
      3.4. 65-75. 235. 255.
      5.6. 75-85. 275. 285.
      7.8. 85-95. 305. 325.
d) clean. find 1rm.
      345 (5# pr). 355(f). 355(f).
e) rdl. 3x6. 4011. rest as needed.
      135. 165. 185.
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night session
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5:00 amrap. 6 rounds + carry.
   1. parking lot farmers carry (rogue farmer carry + 70#)
   2. 10 hand release push ups.
---1:00 rest---
5:00 amrap. 11 rounds + sled push.
   1. parking lot prowler push 155#.
   2. parking lot shuttle run.
---1:00 rest---
5:00 amrap. 3 rounds + 4 ohs.
   1. 3 muscle ups.
   2. 6 hang power snatch 95#.
   3. 9 overhead squat 95#.
---1:00 rest---
5:00 amrap. 6 rounds.
   1. parking lot farmers carry (rogue farmer carry + 70#)
   2. 10 hand release push ups.
---1:00 rest---
5:00 amrap. 10 rounds + 2m sled push.
   1. parking lot prowler push 155#.
   2. parking lot shuttle run.
---1:00 rest---
5:00 amrap. 3 rounds + 1 muscle up.
   1. 3 muscle ups.
   2. 6 hang power snatch 95#.
   3. 9 overhead squat 95#.