1/2/13 Thursday

A. Snatch EMOM, starting at 63, climbing by 5 kilos every minute til failure

78,83,93,100,110,121,131,143,154PR,158fx2

B. emom x 10 x 2 reps @65-70% of A

110

C. 5 min of PBAR HSPU Work - play with the height on these, treat as a strength

Pbars to 1 45plate and abmat then 25 and abmat 

D. Jerk - work up to heavy triple; speed and footwork being the main focus

100,121,131,143,153,163x2

E. 

:30 on HARD 90% +

:30 on Easy

x 8 min on Rower

right into, 

100 Double Unders

right into, 

:30 hard 90%+

:30 easy 

x 8 on Rower 

Hardest part was grip. Du not good