1/28/14 Tuesday

A. 10 min working on snatch technique, speed / efficiency 

100,121

B. Hip Clean + Jerk x 2 - build to tough Single

100,121,133,146,156,167,176F

C. 5.4.3.2.1

Deadlifts (223)

Muscle ups

6:38. Mu sucked. No kip. No triceps. 

D. Obstacle course 

5 sprints 

10 box jumps 

20 ub WB

10 box 

5 sprints

2:53,2:58,2:53

12/18/13 Wednesday PM

Snatch work 

Working with weights at 78,83 then climbing 

100,115,121,125,133,138,143 no misses

153x2F