130124

Warm-up
10 x 100m row sprint 
1 min rest

CLEAN
6@70%
5@75%
4@80%
3@85%
2@90%
1@95%
150, 170, Singles 175, 180, 185, 190, 195, 200F x3, 200. Midline not staying tight today. 

CLEAN PULLS
4x3@100%+
220

5 rounds, rest 1:1
4 Power Clean (80% if 1 RM clean above 195)
8 Parallete HSPU
24 calories on Airdyne
Pure hell. Cleans were done at 170. HSPU were done to a 12 in deficit. Airdyne was the deal breaker. ouch!