150509

Saturday- A.M. MAP Cyclical P.M. Cl&J tech + Gym Density + Grinder
A.M.
1 set @ moderate effort
Ski Erg 1000m 
Row 2000m
Run 1 mile

Ski erg: 3:40.7

Row: 7:16

Mile: 7:27

Total: 18:57

P.M.
A. Power Clean + 2 Push Jerk, build to a tough set

280

B. Wtd Strict Pull Ups w/ 70#, AMRAP Unbroken x 5 sets, rest 2-3 minutes

6, 6, 6, 5, 4

+
5 sets for time:
3 Stone to Shoulder, heavy 150#
2 Strict Muscle Ups
3 Stone to Shoulder, heavy 150#
5 Strict Deficit HSPU’s, 10” 

15:11