130115

AM
Warm up
6 x 500m row
1 min rest

5 rounds for total working time of:

3 Muscle-Ups + 5 Ring Dips
15 KBS 32/24kg
50 Double-Unders

Rest 1:1

Felt a little off and tired this morning.

1:18, 1:41(hit my feet twice), 1:21, 1:28, 1:42 (slow)

One Arm KB Snatch - 15 reps UB each arm (53)

PM

CLEAN

6@70%

5@75%

4@80%

3@85%

2@90%

1@95%

Warming up, my legs felt smoked but started feeling better as I put on weight.

150, 170, Singles at 175, 180, 185, 190, 195, 200, 205 - 95% and felt so good so I went for 210 (tying my current PR) and it felt amazing. I tried 215 and caught it forward. Next time!

Caught it a little too far forward. 

15 reps AFAP @ 80%

3:34 @175. Over a minute faster than the previous weeks! yay! Felt good tonight even though my legs have felt smoked lately. weird. 

CLEAN PULLS @ 100+%

220.

PUSH PRESS 

4X4 AHAP

135, 145(3), 145, 150, 155(1). Might should have tried 155 again but shoulders just felt awful and tight. 

EMOM 20

Even- 3 DB Snatch each arm (55)

Odd- 10 burpee

Last 2 minutes 5 DB Snatch each arm and 20 burpees OUCH!