A. Back squat – build to a max
rest 10 min
B. Back squat @30X0 amrap @85% of A
C. Hang power clean mid thigh (only concentric) + hang power clean paused below knee + power clean – build to a max in at least 6 tough sets
EMOM for 8 min
odd – 2 muscle-ups
even – 10 pistols
10 min AD Z1
AD sprint 10 sec max effort
A. 205 – 220f Wasn’t feeling it today; kids are broke down this morning so that threw my nutrition and schedule off
B. 175 X 7
C. 150 – This was ugly; I did it an hour after squatting and just had some mechanical failure.
EMOM: Did this as a warm up; mu and pistols ub
A. AD 10 Sec @100% 6-6-6-6
B. Grace: 2:47 PR!
James wasn’t kidding when he said we are going to increase my volume. Looks fun!