130319

AM 

Conditioning

1 minute ME Ring Dips.

-then (no rest)-

4 minute AMRAP of:

15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips.

-then (no rest)-

4 minute AMRAP of:

15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips.

PM

CLEAN and Jerk

5 @ 85%. 

185. Went up to 195 because I felt good.

EMOM 6 

1 Clean + 1 Hang Clean @ 75%

165 felt easy.

1A) 4 x 3 BtN PP

up to 170.

1B) 4 x ME Strict Deficit HSPU

45lb plates to the floor (no abmat) 7, 5, 5, 5 + 5 kipping each set

1C) 4x8 GHD Back Extension