July 01, 2014

A1. Halting snatch DL + Snatch pull + Mid hang snatch high pull; 2.1.1 x 4; rest 30 sec (straps okay, work on upper back position and extension)

135
225
245
245 
HIT 245 HANG SNATCH.......BOOOOOOOM

A2. Pendlay row @21X1; 3-5 x 4; rest 2 min 
135X4

B. Emom 14 min -


odd – Strict pull up x 8


even – ring dip x 8

Ouch

C. 3 rounds for time:
3 wall walks


30m FW (100#/h)


+


Amrap in 8 min -
1 RC


3 MU


5 strict HSPU


35 unbroken DU
4 RNDS.  Bicep started hurting.  I need efficiency work with muscle ups.  I am strong enough but I am inefficient