225# Front Squat

A. Front Squat, build to a max for the day

B. 3 Position Squat Snatch (above knee, below knee, floor), 1 rep per position x 6 sets, 1:30 min - start @ 85lbs, add 5lbs per set

C. Power Clean. Split Jerk. BTN Split Jerk, 1.1.1 @ 115lb x 6 sets, 1 min

D. 30 Kipping HSPU to 6" Depth for time

E1. Back Rack Barbell Alternating Step-ups to 20" @ 11X0, 8/leg x 3 sets, 1:30 min - start @ 75lbs

E2. Ring Rows @ 30X3, 6-9 reps x 3 sets, 1:30 min

A. 225#, 10# PR

B. Completed

C. Completed

D. 3:31

E1. 75#, 85#, 95#... these were really tough but felt better than last week's front rack position 

E2. elevated my feet and put a 12# DB on hips reps were 8/7/8

225# Front Squat from Chelsea Ryan on Vimeo.