01-18-16

AM
13.1
17 min amrap
40 Burpees to 6"
45 pound Snatch, 30 reps
30 Burpees to 6"
75 pound Snatch, 30 reps
20 Burpees to 6"
100 pound Snatch, 30 reps
10 burpees to 6"
120 pound Snatch, as many reps as possible

155 reps.  75# snatch in 5s

PM
12-9-6
Muscle up
Hang squat clean 135

01-16-16

A. Split jerk. Build to a tough 1. 180#

+

+
20 min amrap
5 burpees
10 wall balls
20 double unders
(Just don't stop)

15 rounds +14.  8 rds at 10 min mark

01-15-16

PM
15 rounds
2 strict hspu
2 power clean 135#

26:50.  HSPU as singles, PC as doubles.  1 rounds in 16 min, no failures till rep 25 HSPU

01-13-16

AM
A. Bar Muscle Up. 10-15 not for time. 15 reps

+

20 min AMRAP:

4 Muscle Up

8 OHS 95#

12 Toes to Bar

48 Double Unders

4 rds + 2 reps.  MU as singles. T2B unb, first 3 rds of DU unb

+

PM

15 min easy row

01-12-16

MU pactice

01-11-16

A. Squat Snatch x 1 / Hang Squat Snatch x 1 / OHS x1. 5 sets. Rest as needed. 95, 95, 100, 100

B. Strict HSPU. 20 reps not for time.  all singles. approx 14 min

+

30 min EMOM

min1- 10 thruster 55# 17s, 17s, 19s, 19s, 20s, 28s, 28s, 28s, 

min2- 10 power snatch 55# 20s, 19s, 21s, 20s, 20s, 35s, 35s, 24s

min3- 5 Burpee Box Jump 24" 19s, 20s, 19s, 22s, 28s, 28s, 30s