Tuesday - June 24, 2014

A. Deficit Power Clean ; 5 x 3; NOT TnG @78-83% - (2-4’ def) 

62kg

B. 
8 Muscle ups (6 and 2)
200m Run 
6 Muscle Ups (4 and 2)
200m Run 
4 Muscle Ups
200m Run 
2 Muscle Ups
200m Run 
1 Muscle Up
200m Run 
4 C2B Pull Ups
200m Run 
8 C2B Pull Ups
200m Run

12 C2B Pull Ups (8 and 4)
200m Run
16 C2B Pull Ups (8, 4, 2, 2)
200m run 

TIME: 17:39 (used regionals rings)

Rowing Work: another time of day is possible 
500m x 8 @:20 slower than your max 500m Row (approx); rest :2:30 between

*Only completed 2 sets per BP. Unable to do morning sessions. 

Pace - 2:01 

Assistance Work: 
A. DB SA Rows 4-5 sets of 8-10 reps

5 sets - 30lbs