Friday - Sunday

W3-
Friday- Sn Tech + Cl Tech + UB/SL Density
A. Power Snatch + Hang Snatch + 3 Over Head Squats, build to max set, -5% and -10% for a set
B. 2 Power Clean + Hang Power Clean + Hang Clean, build to max set *drop cleans from top, Not TNG
+
20 min EMOM
1st- Power Clean + 4 Lunges/leg + 2 Front Squats @ 225#
2nd- 4 Muscle Ups

Saturday- IWGT
3 sets @ high effort
8 Sumo Dead Lift High Pulls @ 155#
8 Strict HSPU’s
Row 400m
rest 2 min
6 DB Hang Squat Clean to Thruster, 55#
8 Strict CTB Pull Ups
Run 400m
rest 2 min
7 Hang Power Snatch, 135#
12 Ring Push Ups
90 sec High Knee Jump Rope
rest 2 min

Was out of town Friday and Saturday. Tried to do Fridays workout on Sunday.

While I was out of town I did this on Friday and Saturday

Friday:
25min
+
15min AMRAP
50' Hand stand walk
50DUs
20 Sit ups
20 Lunges

Saturday:
8x500m Run Rest 1:1
About a 2min average on the run.

Sunday:
A. Hit an ugly 225# on the snatch complex. Snatch feels weak.
B. Skipped
C. 2 rounds and then decided to save it for another day and not over train.