Training:
A1. Power Clean @ 11X0; 2-3 x 3; rest 180 sec
A2. Bench Press @20X0; 2-3 x 3; rest 180 sec
B1. KBS - 2pd/1.5pd amrap in 30 sec x 3; rest 90 sec
B2. HSPU @ 2020; amrap in 30 sec x 3; rest 90 sec
C. DB External Rotation @ 3010; 6-8/arm x 2; rest 45 sec b/t arms
PC- 3x195, 3x195, 2x205
BP- 3x215 3x225, 2x235
KBS- 16,17,16
HSPU 5,5,4 - I stink at HSPU but the tempo made it even tougher.
I don't have DB's so missed out on part c.
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