1/13/17

AM
21-18-15-12-9
Thruster 65#
*4 x Deficit HSPU (2") after each set*
5:55
Thrusters all unbroken minus round of 12(6/6) hspu were the killer in this one.


Finisher:
3 sets (working sets after warmup):
100' Rope Sled Pull
rest 3 minutes
6 sets inside with 45# plate


PM
A. E2MOM x 20 minutes (10 sets)
1 Hang Snatch (above knee) + 1 Hang Snatch (below knee) + 1 OHS (5 second pause in bottom) *keep these challenging but with perfect mechanics*
85, 95, 100x3, 105x5
+
10 rounds (not for time):
1 Split Jerk 170# (pause in catch)
50' Sandbag Carry 160#
1 Muscle Up (try for no false grip if possible)
Done. 10/10 on mu with kip & no false grip woooooo!!!