monday

Tuesday 

10 min z1 row

+

3 min row @ 90% - held a 1:52 pace

rest 3 min x 4 sets

+

3 min airdyne @ 90% - cals per set- 61,59,60

rest 3 min x 3 sets 

+

10 min z1 run 

Wednesday

A. High Hang Clean. Above knee hang clean. Below knee hang clean 1.1.1x 5 sets ( 2 sets @ 195, 2 sets @ 210), rest 90 seconds- no fails

B. Push Jerk. Split Jerk 2.1 x 5 sets ( 2 sets @ 195, 3 sets @ 210), rest 90 seconds - no misses

C. Clean grip deadlift 7, 7,5,5,5, rest 3 min ( 300#)- completed

D. Front Squat 6,6,5,3,5 rest 3 min 

Thursday

20 min z1 + mobiltity

Friday

A. Snatch 3,3,3,2,1- 145,

Start at 145 add 10# / set, rest 2-3 min 

B. Clean and Split Jerk 

3,3,3,2,1 rest 2-3 min 

start at 180, add 15# per set

C. Back squat 6,6,6,4,4 rest 3 min 

D. Weighted back extension 8-10 reps x 3 sets, rest 1 mi

Saturday

6 min AMRAP- 5 rounds + 10 c2b

10 C2B pull up 

20 Airdyne Cals 

rest 6 min 

6 min AMRAP- 4 rounds + 5 reps + 100 meters

5 bar muscle up 

200m run 

rest 6 min 

6 min AMRAP- didn't complete, got  onto my 2nd round of box jumps And my quads locked up

1 rope climb 

2 wall walk 

15 box jump  24”

Sunday

OFF