January 7, 2013

Monday 

AM 

part 1:

build to a max clean in 12 min

rest 7 min

part 2:

9,7,5,3 rep rds for time:

power clean - 155#

burpee over bar

rest 20 min

for time:

row 400 m

21 chin ups

row 400 m

21 chin ups

row 400 m

Part 1 265# 

Part 2 2:37 

Part 3 5:10

I felt pretty good on part 2 and 3, just wasn't feeling really explosive this morning.  Part 3 was really tough with the double pulling movement the chins were unbroken in the first set and I struggled in the second set.