131121

A. Power clean off blocks - build to a heavy double - Used blocks at just below hip level - Built to 210# - 215# was squatted

B. Power snatch - build to a TnG 5RM - Hamstrings felt a little tired from squats and yoga, 165#
C. GH raises @20X1; 6-8x5; rest 1 min 4x8 unweighted, then 10# plate x 8 (much tougher)
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AD 1.5 mile @90% 4:15
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rest 2 min
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For time: 21:35
9 burpee muscle-ups
20 continental cleans moderate 130# Mostly TnG Triples and Double to finish
100m single arm Farmer's Carry heavy each arm 165#
20 continental cleans moderate 130# Mostly TnG Doubles
9 burpee muscle-ups
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rest 2 min
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AD 1.5 mile (going for same time as first) 4:13 without looking at clock, pushed the pace, was uncomfortable