150105

Day 3
A. Power Clean 6 Reps @ 80% Rest 90 Seconds Btwn reps

205

Ok

B. Defecit Deadlift 2-4" Plast form Build to a 5 Rep Max

365. 4 at plast form. Last one was questionable. 

C. Back Extensions 20-24 x4 Rest 2 minutes

20, 20, 20, 

These are tougher then I thought they would be. Back and hamstrings obviously. Left side of back is worse then right. Weird. 

+
6 Min AMRAP
3 Muscle ups
9 Power Snatches 135
Rest 4 Minutes

4 rounds. Mups unbroken, snatches in 3's until last three reps, did singles. Shoulder hurt. 

6 Min AMRAP
10 Burpees
10 Shoulder to OH 135 lbs

Rest 4 Minutes

4 + 3

S2OH: 10 first round, 5's after that. 

6 Min AMRAP
10 Box Jumps 24"
10 Power Cleans 135 

4 + 4

Broke the clean and jerks into 5's. 

It was ok. Just tired at this point but movements were pretty fast and not to taxing. 

Overall I was too fast on the first sets of every round. Hips were overall tired in everything. Pull was decent

http://www.youtube.com/watch?v=3e2_JbY1zAU