CC 12/11/14

Strength:

Back Squat @80% - 8x2

285lb in nanos

 

Accessory:

Squat Cleans @~50%, Against Micro or Mini Bands - 10x2

132lb, red bands

 

Snatch Grip Deadlift - 5RM

330lb, straps

Lateral Barbell Step Ups (20") - 3x10 Per Leg

3x75lb

Barbell Hip Bridges - 3x15

135lb, 165, 165

Core:
Barbell Side Bends - 100 Per Side

75lb (40-30-30) 

WOD:
For Time:
21 Power cleans (135/95)
21 pull ups
3 15-ft. rope climb ascents
15 Power Cleans
15 Pullups
2 rope climbs
9 Power Cleans
9 Pull ups
1 rope climb

7:36

Finisher:
100 Band Good Mornings
Green band

 

PT:

5x10 per side Land Mine Perpendicular Rows

Like this but without the bench support, though I may try that next time
30lb, 30, 30, 40, 40