A. Clean & Jerk; build to heave single in an every :90 for lifts. for 10-15 lifts, starting at about 70% or so
209, cleaned 220 x2
B. some lighter drop sets, working speed between triples and doubles at 165
C. 13.4
7 min clock as many rds as you can, ascending ladder
3 clean and jerks 93
96. Should do more tng. go fast on the bar with tngs for last minute.
Muscle up work: 2/2/1/1/1/1
C.Back SqT – 3×3 @90% of Mondays SqTs
236
D. Accumulate 2-3 min of Pbars L-Sits
E. 3 rds
25 reverse hyper @25%
20 banded scap squeezes
30’ waiters carry each arm
10 weighted GHD Situps
10-12 double DB seated bent over rows
F. 10-20 min Recovery Session at Z1 Pace: 3808