140812 Outlaw Power (deload)

Warm up:

5 min DROMs

Stick/barbell complex

Power:

1) Snatch to 65% 95# x 3

Conditioning:

For time:

Row 500m (1:50 on Airdyne)

12 push jerks 175/115 (135)

12 muscle ups (progression: start seated on floor)

9 PJ

9 MU

6 PJ

6 MU

Row 500m

Time: 12:42