Wednesday

Wednesday- Oly Int + Gymnastics Volume sets + AnLP 2 x 3
A. Power Snatch + Squat Snatch, 3 sets, drop from top, rest 10 sec + 2 min **all above 80%
B. Power Clean & Jerk, build to 5RM TnG, no pause at shoulder on way up or on way down
C1. CTB Pull-Ups, 3 x 20 Unbroken, rest 60 sec
C2. Kipping HSPU’s @ 3” deficit, 3 x 15-20 unbroken, rest as needed to keep unbroken **note rest times
+
45 sec AMRAP, rest 5:15 x 4
Set 1 & 3
7 Bar-Facing Burpees
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 Clean to Thrusters, 115#
50’ Sled Push heavy but sprint
Bike for Cals in remaining time

Felt great today. 

A. 215/225/235 Prd my power snatch lol. 

C1. Done - last few reps on the third set were rough
C2. 15 unbroken on all sets. 
Rested 1:30 on both rest periods 

AMRAPs:
1 - 12cals
2 - 6cals
3 - 12cals
4 - 6cals