A.
10min EMOM:
2 Power Snatches
*Built into a heavy weight and try to maintain for all 10 sets.
B.
Back Squat
8, 6, 4, 2, 15
*2min rest between sets
C.
Strict Press
8, 6, 4, 2, 15
*2min rest between sets
D.
Bent Over Barbell Row
5×8 (5-10 lbs heavier than last week)
E.
4 Rounds:
Min 1: 3-5 Muscle-Ups
Min 2: 16 Pistols (8/leg)
Min 3: 40 DUs
Min 4: Rest
A. all at 145
B. 225, 245, 255, 275, 135
C. 95, 115, 130,145, 75
D. 145
E. done 3 MU need to work on MU more
A- 145
B- 225, 245, 255, 275, 135
C- 95, 115, 130, 145(failed on 2nd rep), 75
D- 145
E- did strict PU’s and scaled pistols
A. 140
B. 205×8, 215×6, 225×4, 240×2, 185×15
C. 80×8, 90×6, 95×4, 100×2, 75×12 (failed on 13th)
D. 135 all sets
E. 3 MU each round; DU still suck
A. Did a crap load of power snatches 135. Then did hang powers.
B. 165,185,210,225
E. 5,10,40. 5,10,40. 5,8,40