A. Standing Broad Jump, 1 rep x 7 sets, 1 min
B. Power Clean and Split Jerk Cluster, build to 175lb for a single
C. Above Knee Power Snatch. Above Knee Squat Snatch. Snatch Balance, 1.1.1 x 5 sets, 2 min - start @ 115lb, keep it moderate
D. Front Squat @ 20X1, 5-4-3, 4-5 min - 85-90% effort per set, not max
E. As many sets of 2 unbroken Muscle-ups as possible in 5 minutes
A. 90 in, 90 in, 92 in, 90 in, 92 in, 92 in, 93 in
B. 80 kg felt solid
C. 52 kg, 52 kg, 55 kg, 55 kg, 55 kg
D. 173# (5), 183#(4), 188# (3)
E. 12 sets
Swim 50 meters as hard as possible x 8 sets, rest 1:30-2 min b/t efforts
Will complete later tonight
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