Tuesday - Janaury 3, 2015

A. Clean Pull Complex ; every :90 x 5 – Clean Pull + below knee clean Pull + high hang pull x 3; @100% of your clean
93kg/205lbs
      




B.
15 KB swings (70/53) + Max Muscle Ups
rest 4:30 x 3
Round 1: 7 - should have been 8 or 9 reps
Round 2: 5 -  all over the place
Round 3: 7

Muscle ups felt weak. Was swinging a lot. I'll be working these, this weekend.
      



C. MAP Training ; increasing % output
AMRAP 10 @ 80%
10 Cal Bike
12 Hang Power Clean (95/63)
30 Double Unders
ROUNDS: 5+16 - tripped up double unders twice
    




rest 4 min
    




AMRAP 5 @ 90+%
5 Deadlifts (275/183)
5 Strict Ring Dips
30’ Walking OH Single Arm (70/53) lunges (alternating arms each pass)
ROUNDS: 3+10+20ft
    




D. Reverse Hyper 3 x 15 @25% of back squat
3x15 @ 30kg/66lbs (120kg/264lb Back Squat)