1/7/14 tuesday

am: @home early am

A. 15-12-9

Power Clean (83)

Burpees *not bar lateral burpees, just normal

*this is a max effort sprint. Try for sub 2:30    Video this 

4:30 no way I could have gotten 2:30 I'm just not fast I tried :(

B. EMOM x 14

Odd: Strict Ring Dips 3-4 reps

Even: Strict Pullups 3-4 reps

Did 4 reps of each every time

pm:  mid day

A. 3RM - hang SqT Clean

154x3, 159x1

B. OHS Tempo - 3-4 reps @ 32X1

100, 110, 121, 133x3 had to stop there out if time 

C. 

amrap 10 @85

row 250m

15 Box Jumps

10 KB Swings (53)

4+150m

rest 4 min

amrap 10 @85

10m HS Walk

15 Cal Airdyne

20 Double Unders

4 + 5m HS Walk

rest 4

amrap 5 @90% on AD

Didn't have time 

pm: night at home

A. Every Other Minute Perform; (video)

3 TnG Power Cleans (135)

5 Butterfly

7 HSPU 

x 10

All unbroken.  Butterflies felt hardest actually had no pull.

B. Push Press - climb to heavy triple

95, 105, 115x3,  125x3, 135F tired