A. Build to a moderate back squat- 335
Then did 1 rep OTM for 10 mins
B. Clean.hangclean.push jerk. Split jerk, built to a moderate set- 245
C. 3 hang power snatches oTM for 10 mins @ 135
D. EMOM with legless rope climbs , muscle ups, thrusters @ 135 and HSPU to 3"
Thursday
Friday
A. Back Squat @ 40X0, Build to a tough set of 4 - 325- have more in me just being cautious
B. Weighted Pull up @ 2020, 3-5 reps x 4 sets ,rest 2 min - sets of 7 at 44,53,60,70#
C. High hang clean, build to a tough single -320
D. 10 RFT:- 9:55
3 muscle up
30 double unders
Saturday
10 Wall ball 20# to 12 ft
5 Burpee muscle up
10 Box jump over 30"
rest 2:00 x 10 sets @ high effort -
1:27, 1:25, 1:23, 1:23, 1:25, 1:27, 1:28, 1:42, 1:57, 1:43
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