6/22/15 Tuesday

am : 1st 

Warm up

100m row

5 burpee over rower

200m

10

300m

15

400m

20

500m

Done

A. Snatch 3 positional Pull ; build to heavy in this complex in about 12 minutes, should at least to 100% of snatch weight. Drilling positions, leg drive and proper pull 

147#

B. amrap 10 

3 strict pullups 

5 wall balls 20#

14 rounds

pm:

A. Deadlift - Deficit 2’ climb to heavy triple, + 2x3@90% of A but from floor

245

253 couldn't pull was peeing so much so stopped.

B. 30 burpee muscle ups 

rest

7:31 PR

C. 10 rds wearing 20# vest

50’ Sled push high

50’ sled push low handles 

200m run 

16:58.  Wow.  Did well I thought.