1-22-13

3 sets not for time
3-6 Muscle Ups unbroken
15-20 Unbroken Toes to Bar (focus on speed and rhythm)
6-8 Pistols/leg
- 5 muscle ups, then 3 and 3 - still working on technique
- 20 T2B each time
- 6 pistols each time (left leg still really weak) 
+
5 sets of:
Clean & Jerk x 1.1 (rest 10 sec b/w reps)
- 225lbs / 245lbs / 265lbs / 285lbs / 300lbs (only squat cleans, couldn't get it overhead)
Rest 30 sec
Weighted Pull Up x 4 reps
- 62lbs / 62lbs / 53lbs / 53lbs / 53lbs
Rest 90 sec
+
20 min on the minute
1^st- 6 Power Clean TnG @ 185-205/115-135lbs  (same weight as last week)
2^nd-HSPU’s (10 reps male/7 female)
- Complete, really tough workout.  CNS system was rough.