Sunday December 14th, 2014

Morning Session
1) Clean Cycling (all TnG unbroken)
    2x3 squat clean @ 85% (310)
    2x6 squat clean @ 70% (255)
    2x9 squat clean @ 55% (200)
    2x12 power clean @ 50% (185)
    2x15 power clean @ 45% (165)
2) EMOMx10
   odd) 10 deadlifts, 275#
  even) 10 front squats, 205# (no racks)
3) 3 rounds (not for time)
    1000m row
    3 strict muscle ups
Numbers--: 
1) completed
2) completed
3) completed
Notes--:
1) this was tough. I was resting as needed between the sets (was not really paying attention to the time). grip started to fatigue a bit during the sets of 15, but had no issues finishing the sets. getting better with cycling these will further advance my strengths with the barbell. 
2) all unbroken. last few sets were pretty tasty, but overall, pretty comfortable throughout this. more work with endurance on the barbell reps. 
3) this was pretty much strict muscle up work with paced rowing between. I had never hit a strict mu before, so really wanted to hit a few. rows were done between 3:36 and 3:37.