6/23/14 - Am Training + PM Training

A. Snatch - build to 80% fast (perfect mechanics, good speed)

- then Emom 5 min @ A weight x 1

Done. Feeling good today. Tried a good warmup and wanted to snatch using flats. Felt pretty strong. A littl different.

4th EMOM snatch
https://www.youtube.com/watch?v=hInxRVYUS-M

B. BS @20X1 - build to a moderately tough double (when the concentric slows down, call it)

365. Felt strong.

C. for time:

3 L rope climbs

50 DU

15 MU

50 DU

3 legless RC

7:16, L-sits took about :90-2:00. 15'. They blew me up big time. Mu's were tough. 4,3,2,singles. DU's UB, legless a few minutes. Grip was smoked.

PM - AD LP 

AD 20 sec @97%

rest walk 2:40

x 8

- rest 5 min b/t sets 4,5

Done. Used assault bike. Felt powerful.