130225

AM
A) 4 sets ME deficit HSPU KIPPING 4-6in deficit
21, 21, 15, 16 (6in deficit)
B) 4 sets 8 reps each leg Double KB Front Rack Hold (35#) step ups on 20" box. Do all the set without dropping KB
Sets of 8. These are awful.

4 Rounds: 30 sec ME Cal Airdyne + 30 sec ME burpee broad jump, rest 30 sec: score is total calories + total broad jumps
52 calories
30 burpees

PM
Power Snatch + Hang Snatch: 5 sets at 90%+ of Power Snatch (POWER SNATCH MUST BE PERFECT)
140 x2, 145 x3. This is 145.

Power Clean + Hang Clean + Push Jerk: 5 sets at 90%+ of Power Clean
185 x3, 190 x2
This is 185.

This is 190. 185 was better.

6 rounds for time of:
4 muscle ups
10 overhead squats, 95 lbs
10 hand stand pushups
9:48 Ouch my arms.