2/3/15 Tuesday

A. Clean Pull Complex ; every :90 x 5 – Clean Pull + below knee clean Pull + high hang pull x 3; @100% of your clean
*straps allowed

Stayed with 165.  Everything feels heavy right now.

B. 
15 KB swings (70/53) + max muscle ups
rest 4:30 x 3

6,5,5 

C. MAP Training ; increasing % output 
amrap 10  @80%
10 cal bike 
12 hang power clean (95/63)
30 Double Unders 

5+1

rest 4 min 

amrap 5 @90+%
5 Deadlifts (275/183)
7/5 strict ring dips 
30’ Walking OH Single Arm (70/53) lunges (alternating arms each pass)
*be smart here, this needs to be unbroken, if 70/53 is to much lower it, but work on this!

3+1.  Disaster.  Deadlifts so heavy.  Lunges I was scared because of knee.  Had to switch from 53 to 35# KB.  

D. Reverse Hyper 3 x 15 @25% of back squat

Didn't have time

E. 10 min of Scap recovery