### Fun times with MP family and friends!

### Strength:

**Clean Series**

Jump shrug, Power Clean, Hang Squat Clean, Split Jerk

1-rep max for complete series

For Max Load

Compare to Friday, 02 January 2015

### Conditioning:

100 Double Under Buy-in

…then

9-6-3 rep rounds of:

Muscle-ups

Thrusters (115/83)

For Time

Compare to Friday, 02 January 2015

### Mobility:

Hip Capsule – 1:30/side

Prone Shoulder Flexion – 2:00

Olympic Wall Squat – 2:00

Post load, time, and experiences to comments

SWOD: got to 93# but ran out of time. Could have done more.

CWOD: 8:35, 1:1 PLU, 2:1 dips, 63# thrusters

SWOD: 195# – probably had more, but knew the CWOD was coming up.

CWOD: 7:23 Rx+ (135# thrusters)

1 second PR using rings instead of bar for MUs and 135# instead of 115#

SWOD: 98#

CWOD: 12:03 76# thrusters; mod everything. My body was exhausted today.

Not use to that trail running huh? 🙂

Not used to the trail running…or yoga. Ouch! But I want to do it again lol!

SWOD: 133# exactly 90% of 1RM of Clean and Jerk

CWOD: 88# thrusters and red band for MU

Got One chicken wing mu after CWOD I will take it…for now 🙂

Time on CWOD was 9:50

Nice work on MU’s tonight!

SWOD:

255#, 20 PR from last year

CWOD:

5:39 Rx+ @ 165# thrusters

T.

Swod. 108#. 20# Pr from last year.

Cwod. 7:03. Mod 83#. Jumping MU.

Can’t compare last years.

D.

Swod. 215#. 25# Pr. Got to work the hang.

Cwod. 6:55 Rx+ @ 135#. 2:30 PR plus added the 20#.

Edit. Mod was 73#. Not 83#

SWOD: 123#. 50# PR from last year!

CWOD: 9:43. Mod: 70# thrusters, all kipping PLUs/red-banded dips for MUs. 21 seconds slower than last year but 5# heavier and rx PLUs (last year banded).

SWOD: 225#

CWOD: 7:17 Rx (bar MU only)

SWOD: 113# 95% of my clean & jerk

CWOD: 11:21 75# thrusters, 2:1 PLU and dips w/red band

120 on SWOD

9:52 with 95 on CWOD