am
A. No Contact Clean + Push Jerk; build to heavy double *clean be power or sqt – just move most # today
B. Front SqT – emom x 5 x 3 reps at 70-75%
C. Clean Pull (high blocks) 4 x 5 @115-120% (straps)
pm
A. amrap 20 @70-80% – sustainable rounds
400m Run
20 Cal bike
10 Weighted GHD Situps
B. 10 min of Scap Work
C. DB SA Row – 6-8 reps x 4-5 sets each side
A. No contact sc + pj: worked to 135#
I don’t know what to do with myself without contact:(
B. EMOM 5 @ 140#x3
C. Clean pull (not high pull, just hip/shrug/extend) 4×5@275# (yes well above % but this part of pull feels really good and I need to feel strong????)
Pm
A. 3 + run + 12 cal ab
B. Not die. It took a lot of time and energy so I counted it as my scap work and recovery
255 clean pj
275 emom
405 clean pulls
Amrap 4 rds+run+12 cal
no touch power clean + pj x2
hit 285 missed second jerk @ 305
315 emom fs
Amrap stopped at 3 rounds at roughly 14 min mark it was raining and haling out.
Scap work done