13 June

Training (2p)

Warm-Up

-BB Complex/Rowing

BBG:

1. 7x2 Snatch Off High Blocks

*185/185/205/205/215/215/215/215

2a. 4x3 Snatch Pulls

*255 for all. Didn't feel like I had any power at all with these....

2b. 4x3 Drop Snatch

*95/105/115/125. Felt alright.

Conditioning:

5 Muscle-Ups

100m Row

4 Muscle-Ups

200m Row

3 Muscle-Ups

300m Row

2 Muscle-Ups

400m Row

1 Muscle-Up

500m Row

*9:16

*Failed on a few muscle-ups and just didn't feel that great on these. Can feel my weight with this and it definately makes me want to lose 5-10 pounds and see how much better they would feel...

Rest 10m

EMOTM Complete 20 Burpees for 5m

*Did 20 Burpees in 50 seconds, then did amrap burpees in the remaining 4 minutes giving myself the same amount of rest as in the first minute. 

*20/17/15/14/14

*80 Total Burpees

Strength: 

4x8 Weight GH Raises

*Complete

Training Video

http://vimeo.com/44003788