Saturday 30 November 2013

a) 15:00 to work up to a heavy snatch single
      *if feeling good, go for a PR
b) 15:00 to work up to a heavy clean and jerk single
      *if feeling good, go for a PR
c) 3 rounds
      3 muscle ups
      6 power cleans 185#/125#
      9 shoulder to overhead 185#/125#
     12 toes to bar
   --5:00 rest--
    10:00 amrap
      4 deadlifts 355#/235#
      8 kb snatch (alternating arms) 70#/53# (weights must return to low hang prior to each rep)
     12 alternating pistols
     16 pull ups
   --5:00 rest--
    3 rounds
      3 muscle ups
      6 power cleans 185#/125#
      9 shoulder to overhead 185#/125#
     12 toes to bar