Chase, 352lb Clean
Am
A. Snatch – heavy single for day + 3-4 sets of 1-2 reps at drop % work
B. Clean + FS + push jerk – to heavy single + 3-4 sets of singles Clean and jerk at drop % work
C. Back SqT – 5Rm w/ 2 second pause each rep
Pm
A. Afap
500m row
Then,
3 rds of
12 deadlifts 185/123
9 hang power cleans
6 shoulder to overhead
Then,
500m row
***Assistance Work – NFT (done whenever you can today. Can break up when needed)
Resistance Bear crawls – 40′ X 56 rds. *worhwr band around u with partner or dragging a sled
+
:30 OH holds with barbell – X 4-5 sets – athlete chooses weights *can jerk if up there or just rack high and get overhead for the support
+
10 min on l sit legless rope climbs
+
10 min Scap work
A. 245, missed 255 twice
B. 300 power clean
C. 390
D. 11:02 meh cycled ok treated it like dt getting all sets unbroke
E. Most
One Session
A – Split Snatch to 165
B – 5rm b. sqt w 2 sec pause, 250
C – Metcon – 500m row, 3 rnds of DT at 145, 500m row, 14:06
Some of the aux work