Monday & Tuesday

Monday:AM
5 min Z1 AD
+
:30 sec 85%
:30 Sec 50%
x 25
break 5 min btwn 14-15 work HS Walk/Wall walks/TGU 16kg

PM
A. 1 Power snatch + 2 snatch – 95 x 2 sets; 105lbs x 3 sets; rest 2:30
B1. Jerk – 135 x 3, 5 sets; rest 2 min (NO Rack Or Blocks)
B2. Clean pull – 145lbs 5 , 5 sets; rest 2 min
C. Back squat @3.2.x.1 130 x 6; 140 x 6; 150 x 6; 160 x 5, 2 sets rest 2 min
+
10 min EMOM
Odd Ring Pushups 8-10
Even CTB 8-10
+
3 min Rest
+
For Time 3 Rounds for Time
25 GHDs
25 WallBalls 14lb Must Be UB If Not Start Over!
25 Double Unders
rest 1 min

Tuesday:PM
A.Power clean + 2 clean – 100lbs x 2 sets; 115lbs x 2 sets; rest 2 min
B.Snatch balance – 85lbs x 3, 2 sets; 95lbs x 3; 105lbs x 3 x 2 sets rest 90 sec
C. Push Press – 110 x 5, 5 sets rest 90 sec
+
3 rounds for time:
500 m row Damper at 5
5 Strict HSPU
3 rope climbs

On Monday I just couldn’t get all of this done. My butt, shoulder and hamstring are bothering me too so that didn’t help. I need to warm up more. That will start today! Since my shoulder was bothering me every snatch hurt and I decided to shoulder press instead of jerk. There was no way I would be able to lower 135lbs without hurting myself without jerk blocks. Didn’t do the Wall Ball/ GHD/ DU but did do the EMOM and got UB CTB for all sets.

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