5/3/13

EMOM for 6 min
Odd - 2-4 UB Muscle-ups + 20-30 UB Double-unders
4 every set, 30 DUs every set

Even - 3-7 Strict HSPU + 20-39 UB Double-unders
2 sets of 7 and 30, last set got 3 and 16 DUs

+

A. Snatch Grip Deadlift - 5 x 5 @ 20x1; rest 2-3min (utilize straps here)
205

B. CG Bench Press - 5 x 5 @ 20x1; rest 90sec-2min
225 all sets

C. Rack Pulls above knee - 6 x 3; rest 60sec (use same weight as snatch grip dl) - set pins in squat cage to just above knee height, place bar on pins, explode the bar from the pins to extension (kind of like a clean pull)
225

+
Airdyne 10min @ Z1
+

12 Rounds (stop if wattage @ 85% falls off)
Airdyne 30sec @ 85%
Airdyne 30sec @ 50%
Avg watt: 311
Cal: 267
All 85% were 439-560
+
Airdyne 10min @ Z1