Monday, February 11th

Snatch intense + Jerk intense + Thruster/MU's + Row LP2

A. Squat Snatch, 2 reps @ 95lbs x 3 sets, 1:30 min - focus on speed under bar

B. Squat Snatch, build to a tough single

C. Squat Snatch, 1 rep @ 10lbs below highest from B x 3 sets, 1:30 min

D. Split Jerk, build to 90% RM for a single

E. 3 rounds for time:

5 Bar Muscle-ups

5 Squat Clean Thrusters @ 185lbs - drop each rep

F. Row Sprint 60 sec @ 500m PR x 2, 6 min b/t - damper 10

Results:

*Calves still extremely sore from 12.3 and shoulders were a bit fatigued as well.

A. Complete; 

B. 145#; 145 was a bit f-ugly, but got it.

C. Complete at 135#; Felt OK no fails but would catch pretty much in the power position then ride it down.

D. 225#; Was a bit tougher today with sore calves and shoulders.

E. 9:46; All muscle ups unbroken!!  Once again really sore!

F. 345m each set.  About a 1:26 to 1:27 pace, felt pretty good.