Tori – 225# Push Jerk
Am
A. Snatch – heavy single for day + 3-4 sets of 1-2 reps at drop % work
B. Clean x 2 + push jerk – to heavy single + 3-4 sets of singles Clean and jerk at drop % work
C. Back SqT – 4RM, w/ 1 second pause in hole each rep
pm:
A. 5 rds
25 calorie Row
16 C2B pullups
9 strict deficit HSPU
+
assistance Work
3 rds
25 banded snap squeezes
12 double Db seated bent over rows
15 pushup snap retractions
1 min of l sit accumlation
AM:
A. Snatch
-115
B. Clean complex
-140
C. Back squat 4RM pause
-200
PM:
A. Wod
-12:11
B.
Accessory work
-completed
Snatch : 215 :/
Clean and jerk 275
No squats, hip acting up
Metcon
15:19 with 25lb plates as deficit
Rows on the Cals went:
1:12
1:25
1:22
1:31
1:25
Snatch- 220
Drops done
Clean and jerk 280
Drops done
Squat 335 then few drop sets
Metcon- 14:30 with 5+inch deficit
Did 100dus right after to do it when I’m tired took 90 seconds
Accessory work done
Am:
A. Snatch: 70kg
B. Clean complex: 85kg
C. Back Squats: 103kg
Pm:
A. 15:53 (3 inch deficit on HSPU)