Aug 12th- 15th

Monday
AM
30 min z1

PM
A. Snatch 1 x 6 , first 3 sets @ , second 3 sets @ - 185 x 3, 195 x 3
B. Back squat @ 20x0, 3 x 5, rest 2- 285 x 3, 285 x 3, 295 x 3, 295 x 3, 300 x 3
C. Pendlay row @ 21x2 ( 2 second hold at chest), 4-6 tough reps x 5 sets, rest 2- sets of 6 with 135#
D. Single arm dumbell row 6-8 reps x 4 sets rest 2 - sets of 8 with 2pood
*-9/10... over all i felt really good today, extremely pleased with the back squats, the snatches went ok, chest and shoulders were sore from Saturdays WOD.

Tuesday
A. Build to a 3 rep touch and go power clean ( goal is 245)- 245 x 3, 250 x 2
B. Split Jerk 1 rep every minute @ 225#- no fails
C. Push press 3 reps x 5 sets, rest 3 ( all tough sets, start heavy)- 195 x 3, 195 x 3, 205 x 3, 205 x 3, 205 x 1
D. Half kneeling single arm press 8/8 x 4 sets, rest 2- 53lb 
- 9/10 again today I felt good, power clean felt good and had no problem with the split jerk EMOM. But I was shot by the push press

Wednesday
MAP
10 min AMRAP@ 80%- 3 rounds +333 meter row
500m row
10 chin up
10 burpees no jump
rest 10 min
10 min AMRAP @ 80%- 2 rounds + 400m + 100ft bear crawl + 4 KBS
400m run
100ft bear crawl
10/10kb snatch
rest 10 min
10 min AMRAP @ 80%- 2 rounds + .3 on Airdyne    
1 mile airdyne
2 rope climb
15 wall ball
 8/10- felt a lot better today then the last couple of weeks. Past few MAP days I just felt shot, unfocused/ motivated. But like isaid today I felt 100 times better, only issue I had was my quads cramped up at the end of the second AMRAP so I really had to dig toward the end of AMRAP 

Thursday 

30 min Z1