Monday November 18th 2013

A. Back squat @20X1; 5-7×4; rest 2 min 155-165-155-135
B. Clean and jerk x2 EMOM for 12 min building per set (perfect form – video)
3 burpees + 15 ub double unders + 2 muscle-ups EMOM for 6 min
AD sprint 30 sec max effort
rest 3:30

A. 155-165-155-135 Squat felt heavy today. I went down in weight to try to be explosive from the bottom.
B. 135
Burpee/MU – Got 5 rounds in time with UB MU. The 6th round I missed the first MU and then had to break them up.




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