Jan 15 -Jan 20

Jan 20 
Turned into an unplanned rest day.  I got a massage but felt like I got my ass kicked after so I didn't try to workout. I'll see if I can get in an Am and Pm session tomorrow. 

Jan-19
5 Muscle-ups
400m Run @ 85% (sub 90sec AD if weather sucks)
Rest 2min
x4
It was actually nice enough to run outside and only minimal ice on the sidewalks. Our 400 is more like 430m though.

rd1 1:53
rd2 1:57
rd3 1:53
rd 4 1:54
+
10 UB HSPU
400m Run @ 85% (same as above)
REst 2min
x4
rd 1 1:53
rd2  1:52
rd 3 1:54
rd 4 1:49  I did these strict because the were faster. 
+
15min AD/Row/Mobility Cool-down
Sleep - HRS - 6
> Stress - 1 to 10 (10 being really stressed) - 7
> Mental Fatigue - 1 to 10 (10 being very tired) - 8
> Physical Fatigue - 1 to 10 (same) - 4
> Mood - 1 to 10 - 5

 Jan 15 
A. Power Snatch x1 + Hng Power Snatch x1 - in 8 sets, build to heavy complex; rest 2min
205lbs I made 2 attempts at 215, I got both from the floor but missed the hang.  I really wanted to squ-at under it. 

B. Muscle-up - 4 UB reps on the min for 6min
Completed, I experimented with big kips to the top and some with a less aggressive kip into the ring dip. Opinion on which is going to be more efficient for a max reps set?
+
15min AMRAP
5 Power Snatch @ 165#
10 CTB Pull-ups
15 Box Jumps
8 rds plus 1 rep, 
I did singles all the way through the power snatch to avoid burning out. Pull-ups were sets of 10 through 4 rds and sets of 5 after. The whole thing felt kind of slow but it got hard. How does this compare? 

+
15min AD/Row/Mobility Cool-down