A. Clean + FS + Split Jerk; 5×2 @80% of your 1RM C&J; then progress in singles, no more than 5 and no more than 1 failed attempts for the day (if you get there) done at 180#
B. Push Jerk 5RM + 2×5@90% 176, drops accordingly
pm:
A. SqT ; follow tempo on BS
@ a tempo of 41X1
1×10@60
1×10@65
2×8 @70
off 302
Front SqT @ tempo of 32X1
off 275
2×5@60
2×5@65
1×5@70
1×5@73
C. 50 Strict Deficit HSPU; flat. 5:58
D. AMRAP 5
burped box jump overs (24/20)
65
E. Assistance Work
3×12-15 db reverse bent over fly’s 15@10#
3×15 DB Seated bent over rows. Did banded
3×20 band scap squeezes.