W13
Monday- September 1, 2014

Sn Int Pos + Clean Int + SL/GHR/UBPress + CP Tester W/G
A. Hang Snatch.Snatch Balance- 2.1, build to tough set (hang from below knee cap)
B. Clean Cluster- 4 x 1.1.1, rest 3 min
C1. Front Rack Lunges, 3 x 10 steps, rest 30 sec
C2. KB Push Press @ 30X3, 3 x 4-6 reps, rest 90 sec
D. GH Raises @ 50X1, 5 x 4-6 reps, rest 90 sec
+
For time:
10 DL, 315#
9 Muscle Ups
8 DL, 315#
7 MU’s
6 DL, 315#
5 MU’s
4 DL, 315#
3 MU’s
2 DL, 315#
1 MU

RESULTS:

A. 195.
B. 205, 225, 245, 265
C1. 215
C2. 53's 
C3. 6 every set
+
6:28
Was really disappointed here. Couldn't get into a groove with my muscle ups. It's the kip that gets messed up. When I come down between reps I feel like all over the place. Need more work on these when I'm tired I feel like.