160607

Tuesday- A.M. Run P.M. SA Press/Horiz Pull + MU endurance + Metcon

A.M.

Run 20 min easy-

2.53 miles

+

5 x 60m build up sprints, rest 1 min **take 10-20m to build up to full speed

Complete

+

High Hang Snatch- build to tough single for the day

215

+

Squat Snatch, 5 reps @ above weight for perfect reps

Complete. 5/6

P.M.

A1. Standing Press @ 30X3, 4 x 6-8, rest 60 sec

135 across, 8.7.7.6

A2. Supinated Grip Pendlay Row, 4 x 8-10, rest 90 sec

165 across, 10 across, (10.9.8.8 without heaving)

B. 6 Muscle Ups/min for 8 min **feet together hollow body

6.6.6.6.6.6.(4+2), (3+3)

+

For time:

4 rounds

28 Pistols

15 Power Cleans, 115#

6:51. Did 10+5 first 3 rounds, finished unbroken.