Milford Mayhem – 2 years ago – 2015 is approaching quick!
All Phases:
A. Muscle Snatch – from at or above knee – hang – climb to heavy triple
B. Emom x 12
Power clean + split Jerk ; starting first minute at 70-75% of 1RM in this complex and ascending how you choose
C.
6 strict deficit hspu (you choose height)
8 strict hspu
10 kipping hspu
Rest 5/1 x 3
* be smart with this and scale the above accordingly. Unbroken would be goal or very little breaks – so set up accordingly. Can change rep scheme up and hit some hspu work following if need be.
D. 3 rds @70%-80% – all Ub sets
20 wall balls 30/20
15 t2b
10 cal Bike
5 bar muscle ups
E. Assistance / Odd Work:
50′ Yoke Walks – Heavy x 6-8 passes
+
50m sled sprints (heavy) x 5 passes. Rest accordingly and hard effort sprints
+
Bent over BB row. Heavy 8 rep and superset with 4-6 heavy weighted chin-ups
F. CrossOver Symmetry / Scap Work
Muscle snatch triple done. Hit 135
Power clean and split jerk
Started at 185 finished at 265
HSPU complex
25 lbs for deficit
All rounds done unbroken
Metcon done
Had to use 20 lb wall balls and spin bike on max resistance for 30 seconds
8:11
Great day!
A. 106
B. 176
C. 1:00/1:27/1:30
Red plates as deficit.
D. Emom work:
15 t2b
5 bar MU
Rest one
X3
Started failing bar mus. Shoulders were junk.