12th
AM
30mins AD Z1 every 5min complete 2 dead hang to inverted + 1 mu
https://vimeo.com/m/73979013
no air dyne so ubed for row.
fun stuff the dead hang to inverted + MU

PM
A. build to tough 3pos squat snatch in 12mins
45x6, 75x3, 125x3, 145x3
165x3 - http://www.youtube.com/watch?v=qO0Ze8H_wIo
175x3 - http://www.youtube.com/watch?v=w4EWksJyRUI
185x3 - http://www.youtube.com/watch?v=yFNAqFzBOgo
195x(2+f) - http://www.youtube.com/watch?v=PW9naMjnsJk

B. FS @30X1; build to a tough triple in 10mins
225x3
275x3 - http://www.youtube.com/watch?v=uCcaQBc43d8
285x(1+f)* - http://www.youtube.com/watch?v=PFOKG5b1LqA
285x3 - http://www.youtube.com/watch?v=whU6XJQkPWY
*to give up

C. EMOM - PC + Jerk x 2 75-80% of 1rm - 8mins
all sets at 210.
missed the second clean of the 1st min. so did one extra minute at the end.
http://www.youtube.com/watch?v=AmuYjBI5HRk

+
5 rounds for time
5 thrusters 155#
5 MU
5:46 - http://www.youtube.com/watch?v=e_vc44wBtY0