130717

morning session
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a) 3:00 light rowing
    front squat warm up
    hip flexor foam rolling
b) 5 x 1. front squat. work up to "heavy". rest as needed.
     235.275.305.325.345.
c) 5 x 1.1. power clean + jerk. :10 between singles. rest as needed.
     205.225.245.265.285.
d) 3 x 1.1. clean pulls (@ 110-115%). :10 between singles. rest as needed.
     375.375.375.

night session
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for time- 12:47
   5 muscle ups. 50m shuttle run. 4 muscle ups. 100m shuttle run. 3 muscle ups. 150m shuttle run. 2 muscle
   ups. 200m shuttle run. 1 muscle up. 250m shuttle run. 1 muscle up. 250m shuttle run. 2 muscle ups.
   200m shuttle run. 3 muscle ups. 150m shuttle run. 4 muscle ups. 100m shuttle run. 5 muscle ups.
   50m shuttle run.