130207

NUTRITION
breakfast- .5 cup egg whites (1 pro), 3 sausage links (1 pro), 3oz turkey (3 p)
(5 block)   1 cup cooked oatmeal (3 carb), 2/3 banana (2 carb)
               2 tbsp almond butter (5 fat)
               24oz water, 10oz black coffee
snack-    jack's links teriyaki jerky stick (3 pro)
(3 block) 1 banana (3 carb)
             9 almonds (3 fat)
             10oz black coffee
lunch-     5oz steak (5 pro)
(5 block)  1 cup white rice (5 carb)
              15 butter toffee almonds (5 fat)
              24oz water
snack-    jack's links teriyaki jerky stick (3 pro)
(3 block) 9 butter toffee almonds (3 fat)
             1 package nature valley crunchy oats n honey granola bar (~3 carb)
pre workout- 16oz (1 scoop) MusclePharm Amino1
post workout- 16oz (1 scoop) MusclePharm ReCon
                     24oz water
dinner-         shrimp/quinoa soup (~5 carb, 1 pro)
(~5-6 block) 5oz steak (5 pro)
                   1/2 avocado (5 fat)
                   24oz water 
pre-bed snack- ~4oz chicken (~4 pro)
(~3-4 block)     3/4 cup tomatoes (1 carb), large orange (~2-3 carb)
                       4 tbsp hummus (3 fat)
                       16oz (1/2 scoop) MusclePharm BulletProof
                       vitamin D, fish oil

TRAINING
Part A- 100 double unders: 1:08 (4 mistakes, done on wrestling mat)
            80 double unders: :45 (0 mistakes)
            60 double unders: :34 (0 mistakes)
            40 double unders: :22 (0 mistakes)
            20 double unders: :12 (0 mistakes)
         ---Rest 1:1
---then, immediately following 20 double unders, begin: 
Part B- 8:00 amrap: 7 rounds
              1. 8 ball slams 30#
              2. 8 hand release push ups
              3. 12 wall ball shots 20#
---rest 10:00---
Part C- 4 rounds, for time: 13:41
             1. 12 dumbbell squat clean thrusters 50#
                   ---dumbbells must touch floor after each rep
             2. 9 strict chin ups 
             3. 6 hang snatches 155#
Part D- mobility