A. Back squat @ 20X1, 3,2,1,3,2,1 rest 3 min- 305, 315, 335, 315, 335, 355
B. Power Clean 1.1 x 6 sets, rest 2 min, start at 205, add 10# / set- no misses
C. GH raise @ 20X0, 6-8 reps x 4 sets, rest 90 seconds- completed
D. FLR accumulate 300 seconds- completed weighted, 25lb plate
Tuesday
5 min @ 85%- DU completed - 70,70,65. * only completed 4 round, on the 400 m run my quads locked up and had to called it,
Row 500m
Run 400m
Double unders in remaining time, rest 5 min x 5 sets
Wednesday
A. Snatch, build to a tough double , dropping between reps- 205, kept missing the second rep of 215 forwards
B. 1 snatch Every minute for 5 reps @ 205- completed but was not happy with this, don't fail any reps but I did catch every snatch the OH lunged it
C. 3 power Clean OTM for 5 sets @ 225- completed
+
5 rounds for time:- 13:12
15 back extensions
15 GHD sit ups
200m run
Thursday
Z1
Friday
9 min AMRAP @ 90%- 6 round + 10
4 KBS
6 Push up
200m Run
rest 9 min
9 min AMRAP @ 90%- 4 rounds + 21 reps
10 DL @ 155
10 burpees over bar
10 box jump over 24”
rest 9 min
9 min AMRAP @ 90%- 5 rounds + 2 rope climbs
2 rope climb
15 ft handstand walk
10 OHS @ 75#
Saturday
A. Split Jerk , 1 rep every 90 seconds @ 265 for 5 reps- no misses, felt great
B. Weighted back extension @ 20X0, 10-12 reps x 5 sets, rest 1 min- sets of 12- 15,20,25,30,35
C. Hollow Body Rock 30 seconds rest 30 seconds x 5 sets- completed
+
20 minute easy run- completed
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