A. Power Clean + Front SqT + Push Jerk x 2; build to heavy in complex in 15 min or so
173
B. Push Press – build to 2RM + 2×2@90%
153, drops at 138
C. 500m Row x 8; rest 2:30
1:51/1:50/1:53/1:54/1:55/1:56/1:54/1:53
pm
A. Back SqT – 2RM for the day + 2×2@90%
253
B. running clock
5 min of burpees to 6″ target
86
directly into SqT Clean Thruster – 7 minutes to hit 1RM
173
directly into 5 min amrap of, @competition pace
7 box jumps (24/20)
9 T2B
11 Should to overhead (115/83)
4+15
6:40 10 burpee muscle ups
30:00 320 cals on rower
Five rounds:
5 pc at 123
10 fb burpees
4:42
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
A. Clean Pull Complex ; every :90 x 5 – Clean Pull + below knee clean Pull + high hang pull x 3; @ 225
*straps allowed
B.
15 KB swings (70/53) + max muscle ups
rest 4:30 x 3
2/2/1
C. MAP Training ; increasing % output
amrap 10 @80%
10 cal bike
12 hang power clean (95/63)
30 Double Unders
5+3
rest 4 min
amrap 5 @90+%
5 Deadlifts (275/183)
7/5 strict ring dips
30’ Walking OH Single Arm (70/53) lunges (alternating arms each pass)
3+10+27′
*be smart here, this needs to be unbroken, if 70/53 is to much lower it, but work on this!
D. 3×10 GHDs