Tuesday December 17th, 2013

a) row 500m x 10 sets (walk rest 2:00 between sets)
      start out at about 70% and work way up
b) 5x1 snatch @ 70%, 75, 80, 85, 90 (rest 1:00)
c) emotm x 7:00- 2 tNg power snatches (start at medium weight and work up to heavy)
d) 10:00 muscle up work
e) 12-9-6
      toes to bar
      squat cleans 135#
   (3:00 rest)
    5:00 amrap
      12 hand release push ups
      12 shoulder to overhead 115#
   (3:00 rest)
    12-9-6
       thrusters 95#
       chest to bar pull ups