070813 Monday

Snatch + OHS x3 = 108 but not easy for the snatch just horrible form

1x AMRAP muscle ups = 3 :(

1x AMRAP pull-ups = 34 with first 17 unbroken butterflies very excited to break 30!

1 round for time

3 MU + 34 pull-ups = 3:02.  Hands already sore just from first round butterflies

50-40-30-20-10= 15:33

AD + DU

 *awful!  I had no legs and no shoulders was exhausted and could not go fast at all kept stopping big baby today!  Even my DU I tripped every time which is rare on short sets like this bad WOD!

Clean pull + Power snatch complex = 145

Horrible!  After my bad snatch and WOD today no idea why I even tried this today!  Wasn't even a complex felt was too slow.  Got 145 but almost fell into my rig :( failed at 150.  

http://vimeo.com/69926933

Nutrition

Plain oatmeal with raw honey

SFH protein shake w/creatine, bcaas, bata alanine

Small piece of steak, like 1/4 grilled chicken breast (leftovers), handful macadamia nuts

Grilled steak tips, 1/2 sweet potato, steamed broccoli

Bata alanine

Fish oil

2 eggs

1 peach cut up mixed with low fat frozen vanilla yogurt + some dark choco chips :)