NEW CYCLE

W1
Friday- October 3, 2014 
A.M. Row intervals + Core  P.M. Sn Int + FSQ + EMOM CP Based
A.M. 
Row 2k
rest 2 min
x 4

P.M.
A. Snatch- build to 1RM, 90% for 3 singles
B. Front Squat- build to 3RM
+
20 min EMOM
1st- 10 Steps Front Rack Lunges, 155#
2nd- 4 Unbroken Muscle Ups

RESULTS:
A.M.
8:12
8:23
8:34
8:18

P.M.

A. 230, 3 singles @ 205
B. 315
+
Completed. All muscle ups unbroken