1st session:
A. EMOM x 12 x 2 reps; Power Snatch @60-65%
B. Emom x 12 x 2 reps; Power Clean + Split Jerk @65%
C. OHS Tempo of 42X1; build to heavy triple here
D. 14 min on bike
:30 on hard
:30 on easy
rest 1 hour, then warmup for below;
2nd session:
A. 3 rds
2 Clean & jerks 255/173
30 pistols
4 rope climbs 15′
50 double unders
60′ HS Walk
7 bar muscle ups
A.) Done at 125. Pulled a few singles OTM up to 175
B.) Done at 175
C.) OHS hit 165×3…working on giving up wrist wraps and other gear for a few months
D.) 25ish minutes: Clean and jerks Did squat cleans because I suck at squats. Bar MUs were giving me some trouble. my hands are pretty tender after the last few days.
Test maddies grip day
A. Grace: 1:41
B. 250 farmers carry
PM: 25:52 at 173
Couldn’t double under or bar MU for some reason. Biceps and grip blown up.
5/3/3 bar mus
AM:
A. Conpleted
B. Completed
C. 120k
PM:
A.
-16:03
A. 2 Min Max Ski-Erg – 480 Meters
B. 250m row, 15 KB Swing, 25 Burpees, 15 KB Swings, 250m Row – 4:23
C. 21:24 at 163lbs