Tuesday:
A. Clean – 3RM + 2×3@90% *building last week *GOAL 203 or more
B. Clean Pull (above knee) x 5 reps x 4 sets at 110% (straps allowed) *253
C. Barbell Bent over Row – 5RM ; straps allowed
D. Map Training – 70-80%; smooth movement today; take it a back a bit with your output
amrap 15
400m Run
7 c2b
6 t2b
5 pullups *the above try for complex staying on the bar
12 alt kb snatch’s (70/53)
rest 8 min
amrap 10
300m row
20 ghd sit-ups
10 DB g to overhead 45/35
E. Weighted plank hold x 1 min x 4 sets
A. Cleans at 207, drops at 187
B. Pulls at 253
C. Rows at 153, drops at 143
D. 3+408/2+36(did 15 cal AB) instead of row. No rowers in yet.
E. Planks at 35#