Tuesday

A.Snatch AFAP

135x7 reps, 185x5reps, 225x 1 rep- 3:18

B. 5 tng deadlift @ 275 x 5 sets, rest as needed- completed, easy

+

For Time:- 9:13 * didnt kill the row, got off under 8 min, and did the T2B in 3 sets, only bc my hands were so sweated i was slipping off the bar

Row 2k

30 toes to bar 

Wednesday 

3 sets ALL OUT efforts:- 1:34, 1:58, 2:56- last set of C2B were in sets of 2, grip was gone

10 tng squat clean @ 135#

15 burpees over the bar 

20 C2b Pull ups 

rest 8-10 min btwn 

+

20 minute easy: did 30 mins and 6 rounds, felt really good, pistols were slow but 

25 ft Handstand walk

20 cal AD

10 R leg pistols

10 L leg pistols

:60 front plank 

Thursday 

Off

Z1

Friday

A. Power Clean. Jerk, build to a heavy single- 290( went for 300, squated with ease and just missed the jerk)

B. 1 squat clean OTM for 10 min @ 245- complete

+

15 Min EMOM- 

1st Min: 5 thruster @ 175- got tough

2nd minute: 5 bar muscle up- walk in the park

3rd minute: 3 power snatch @ 175- singles

Saturday

3 rounds for time: 12:15- HS got tough, i can put the wallballs aittle more

50 wall ball

50ft handstand walk

Sunday

Row 250m all out, rest 4-5 min x 5 sets - 42.8sec @ 1:24p , 43.2@ 1:25,  43.5 @ 1:25,  46.8 @ 1:27( head phones got tangled in the rower and slowed me down0,  43.4 @ 1:25

+

20 minute run @ easy pace 
* over all i felt very good this week, getting a good night sleep still and recovering well.