Friday 4/19/2013 Double

AM- 10am
1. Sq Clean x 1 / Hang Sq Clean x 1 / Front Sq x 3; rest 2:00 x 5
95,115,125,135,135#

2. Push Press x 5 / Push Jerk x 3 / Split Jerk x 1; rest 2:00 x 5
85,95,105,115,115#

3. Heavy TGU- build to 3/side #30/3 side, #40/3 side
* left arm was hard to keep stable on last set of 3 with 40lb

4. 30 muscle ups for time (30 double unders on the top of each minute)
3-2's first 12 reps..then all singles, lost a couple minutes doing just du's.

29:57 finish ( almost 900 double unders.... )  

PM- 5pm

warm up: 500m row + dynamic str+ 30sec row sprints x 6/ 30sec rest

500m Row (1:52-54)
50 Burpees 40-10 (slow a steady)
500m Row (2:02-04)

8:15 finish