7/18/13

clean w/ pause at knee + jerk
1x7
225-245-255-265-275(f jerk)-285-295(f jerk)

clean pull
2x3
320-320-320-320

pause front squat
2x4
265-280-280-280

strict press
4, 3, 2, 1
160, 170, 175, 180

1 muscle up every :30 for ten minute then rest 2:00 and do a tough unbroken set (6)

8 rounds w/ 1:00 rest
1:00 of rowing
:20 @ 500m pace
:20 @ 2k pace
:20 @ 5k pace

281-309 m with no rollover