am
A. Snatch cluster 1.1.1; rest :15 btwen cluster reps (10 count between reps)
*move most weight total; so power or sqT; all from floor
B. Deadlift from 1″ deficit 78% x 3 reps x 2 sets, 80% x 2 reps x 3 sets
C. Weighted Pullups 3×5, 5×3; ascending both in weight
Pm:
A. every 2 minutes x 5 sets
Fwd Bounding (4 jumps , for height + distance) + 2 legless rope climbs to 15′
B. MAP Training @80%
amrap 7
7 burpee touch’s
7 box jumps (30/24) step down
7 kb swings (heavy as you can being sustainable and fluent)
rest 3 min
7 min clock
:30 hard on bike
:30 easy
rest 4 min
amrap 7
100m shuttle run
10 hang power cleans 95/63
30’ hs walk
Single session:
A. Snatch (speed focus) or deadlift (Strenth focus)
B. Bounding Emom
C. MAP TRAINING
A- worked up to 205 after power snatches. Been really trying to focus on movement lately and fix some faults
B- deadlifts done
C-50/60/70
50/60/70/80/90
D- bounding rope climbs done
E- 6+5/rower 1631m/5 + 100m
F- did class wod but made into 7 minute AMRAP to match theme of the day
#FITNESS