11-3

Sun 11-3-2013

Part 1. This was supposed to be Saturday pm session, did Sunday am. 
A. Snatch balance - build to a 2RM 195# -- slow (miss at 205)

B. Clean and jerk x3 75% EMOM for 9 min 165# 

+

For time:
50m Farmer's Walk 2pd/h
30m yoke carry heavy 185# + 53#kbs on bands
12 parallette hspu
30m yoke carry heavy
50m Farmer's Walk 2pd/h
5:04

+
For time:
3 power snatch 115#
9 muscle-ups
6 power snatch 115#
6 muscle-ups
9 power snatch 115#
3 muscle-ups
6:58

Part 2. programmed as Sunday single, did as pt 2.

A. Front squat @20X1; 2-3x5; rest 2 min
185(3)-205(3)-210(3)-215(2)-215(2x)

B. Hang power snatch - pause below kneecap 2-2-2-2; rest 90 sec
108-118-123-128 

+

10 min amrap:
20 back rack thrusters 135#
10 muscle-ups
1 rd + 17 thrusters

+
10 min @80%:
400m run
18 air squats
12 power cleans 85#
3 rds + 75m run