Juan
Competition:
Am:
A. Warmup
5-7 min of dynamic movement – warming up for below
Into ,
4 rds
400m row
40 double unders
10 ghd Situps
10 Ghd back ext
10 KB swings (1-2 sec pause oh) 53/35
1 rd of “Cindy” strict
A. Power clean X 3 + FS X 2 + shoulder to OH – build to max
B. Front SqT – 3RM for the day –
C. Split Jerk 12-15 on technique and up to heavy 3.2.1 in the time — keeping focus on speed and volume
Pm
A. Running Clock
AMRAP 10
Ladder 2.4.6.8.10….. Etc
Hspu (kipping – open standards) 3/1″ deficit
Sqt cleans 135/93
**complete 25 double unders afar round of the ladder
Rest 1 min
Into Emom snatch – starting at 70% climbing by 5-10# each minute Til Max
Performance:
A. Warmup
B. Front SqT
C. PM workout
AM:
Warmup
-completed
A. Complex
-130
B. Front squats
-170
PM:
A. Wod
-5 squats into the 14
+
EMOM snatch
-115
B. Crossover symmetry
Warm up done
Barbell complex
235 hit, missed jerk at 250
Metcon
10 full + 12 HSPU
Emom hit 105 missed 111
Warmup done
260 on complex
300 on jerk
285 heavy triple fs still focused on form
Metcon 10+21 snatch 215 missed 225 behind- didn’t warm these up properly before like I should have and did some heavy hang power snatch yesterday probably didn’t help me here
Hit 135/155/185 for two sets of triples after to work barbell snatches
“Warmup” 4 rnd 400m row, 40 d.u. 10 ghd, 10 ghd back ext, 10 kb w pause 53, round of strict Cindy
F. Sqt 205×3
Metcon 10 min amrap: hspu (almost open standard), full cln 135, 25 d.u. … made 2.2.4.4.6.6.8.1 (hspu better then in a while)
rest 1 min
Splt sntch emom – 115 up to 150 by 5, missed 155
Redo of 16.1
10+8 = 268
Bike for 5 mins