070714
-Power snatch + 2 overhead squats: 4 sets w/ heavy weight
-Clean and jerk: 4×2 @ 86%
-Pendlay Rows: 4×15 w/ medium weight (use straps)
-Snatch high pulls: 3×6 w/ 100% of snatch weight
WOD:
3 RFT
10 BURPEE BAR MUSCLE UPS
20 FRONT SQUATS 155/105#
20 BOX JUMPS 24/20
I finish the wod in 22:59
I got my muscle up really high.