140909 Outlaw Power

Warm up:
5 min DROMs
stick/barbel complex

Power:
1) 3-Position clean (floor, hang, power—NO DROP); Max for the complex (165#)

Accessory:
3 x ME UB strict muscle ups + ME UB kipping muscle ups; rest :90 (pull-ups/dips: 6/8, 5/7, 5/5)

Conditioning:
For time:
Run 400m
20 TTB
30 Thrusters 65/45 (45)
Run 800m
30 Thrusters 65/45 (45)
20 TTB
Run 400m
Time: 19:03