141022

Wednesday- Jerks + Cleans + ME MAP’s Varied

A.M.
30 min Air Bike
30 sec @ 90% effort 
30 sec @ 50% effort 
rest 5 min b/w sets 15 & 16

179 cal 5.1 miles

181 cal 5.1 miles

P.M.
A. Split Jerk- build to tough single

325
B. Power Clean @ 255, 30 reps for time:

9:52. 
+

On a 5 min Running Clock for 5 sets
5 Unbroken Bar Muscle Ups
12 Unbroken Toes to Bar
20 KB Swings, 53#
10 KB Front Squats, 53#/hand
50 Double Unders 
**Go slower on the first one
**video first and last set  

2:52, 3:04, 3:14, 3:20, 3:15