12-7

Fri 12-6-2013 off
very early flight Bangor to Detroit

Sat 12-7-2013
AM
A. Back squat @75%x7, 82%x5, 85%x3x2; rest as needed
215 x7 - 235 x5 - 242.5 x3,3 
B. Clean 175#x3 TnG EMOM for 6 min
3-3-2x-2-2-3 

actually felt like i got some good work done despite the failed reps/not getting all triples. as soon as i go TNG i tend to keep my butt high and then miss pockets . . . tried to remedy this with really slow descent to be in better pulling position as soon as weight touched. warmup set at 155 felt better than any of the work sets. 
+
4 sets:
22 wall balls 14# to 10 ft
22 CTB chin ups
rest 2 min
times: 1:52-2:09*-2:00-2:04 broke ctb into 2-3 sets per 22
*think i might have messed up clock on this one
PM
3 rounds for time:
3 power clean 185# all as singles
5 muscle-ups broke 3-2 each set--dropping from top felt really good
5:11 

rest 15 min

For time:
15 squat clean thrusters 155#
row 300m
6:30