200# Front Squat!

AM - MAP Rowing
3 x 60 sec Row @ 50%/120 sec Row @ 80-85% - damper @ 3
2,115m at a 2:07.7 ave
50% was at about 2:28
80-85%
set 1: 1:57 ave
set 2: 2:00 ave
set 3: 1:57 ave

Noon - FSq + Clean + Clean capacity
A. Front Squat @ 20X1, 1-1-1, 5 min
B. Thruster, build to 1 RM
C. Power Clean and Push Jerk @ 145lb, 1 fast rep every 30 sec for 5 mins
A. 185#, 190#, 200# (pr!) I have been wanting 200# for so long! yay!
B. 155#
C. Completed After reviewing the video (below), my reps should have been done much FASTer

PM - CF Tester
Open 2011 # 5
As many rounds as possible in 20 minutes:
5 Power Clean - 100#
10 Toes to Bar
15 Wall Balls - 14#/9ft
10 rounds + 8 t2b
Previous was 275 reps, today was 313 reps.
- All power cleans unbroken
- t2b were terrible and where I spent the most time
- Wall Balls all unbroken and the easiest part (same situation the first time I did this work out as well)

200# Front squat/ Powerclean&jerks from Chelsea Ryan on Vimeo.