12/5/16

AM
4 rounds @ 80-85% effort:
700m Row
1 Muscle Up
15 UB Wall Ball Shots 20#
1 Muscle Up
20 KB Swings 35#
1 Muscle Up
rest 3 minutes
Sub mu for 7 c2b.

PM
A. Power Clean x 2 + Hang Squat Clean x 1 + Split Jerk x 1 - 1 complex every 3 minutes x 15 minutes
125#, 135#, 150, 160x2 (failed second jerk)
+
EMOM x 14
odd - 8 Front Squats @ 125# (from floor)
even - 10 TNG Power Snatch @ 80#
Done.

Finisher:
5 sets:
Ultrawide Grip Strict Pull-Ups x -5 reps
Barbell Hip Bridge x -10 HEAVY reps
rest as needed
Done. (215#, 235, 285, 305, 335)