2/13/15 Friday

am

A. Row 500m x 4-5 @80-90% ; rest 3 min  (wake up the body)

2:01 pace x 4

B. Power Snatch + Snatch Balance + Ohs x 2; build to heavy in this complex 

*1 power snatch + 1 snatch balance (re rack it) + 2 overhead squats, done

110#. 

C. 10 rds AFAP

7 Cal AB

1 legless rope climb

13:38. Had to use legs on last pull on last 2 rounds.

 

pm:

A. AMRAP 10

60 bar facing burpees

30 OHS (120/90)

10 Muscle Ups

1+3 burpees.  Ohs did very well for me 18/12.  But apparently sucked cause took to long to do MU so much for feeling good about the bar which is always my weakness.

 

rest

B. Push Press x 2 + Push Jerk + Split Jerk; build to max in 12 min 

133#.  Push press got hard.

C. Back SqT – climb to heavy single with 3 second pause in hole; no bounce, just power out 

Didn't do legs smoked.  

D. Scap / Recovery Work for tomorrow