Wednesday

Wednesday- Oly Int + Gymnastics Volume sets + AnLP 2 x 3
A. Hang Squat Snatch + Power Snatch, 3 sets, drop from top, rest 10 sec + 2 min **all above 80%
B. Hang Squat Clean + Power Clean + Jerk, tough complex in 4 sets
C1. CTB Pull-Ups, 3 x 22 Unbroken, rest 60 sec
C2. Kipping HSPU’s @ 3” deficit, 3 x 17-20 unbroken, rest as needed to keep unbroken **note rest times
+
45 sec AMRAP, rest 5:15 x 4
Set 1 & 3
100’ Sled Push
50’ Hand over Hand Sled Pull heavy but consistent pull (if you don’t have rope for sled to pull then do 1 Rope Climb w/ legs)
Bike for Cals in remaining time
Set 2 & 4
7 Squat Snatch, 115#
7 Burpees over Erg
Bike for Cals in remaining time


A. 225/225/235f Went a little aggressive today and missed the 235# p.snatch

B. 225/245/275/295f 

C1. Done 22 on all.
C2. Done 17 on all. This was tough. 
rest - 2:00 and 2:30

AMRAP - Done. 

Sled push - 135#
Sled pull - 115#

Monitor on bike decided not to work so don't know what cals were