All Training:
***Start off with Back SqTs if you missed yesterday’s
A. Power clean + 2 Split Jerk; build to max in 15 min or so.
***if doing back squats also – can superset these
B. 4-5 sets (based on ind volume) of 30′ hs walk + max strict Hspu into max kipping
C. teams of 2 – same gender
8 min max cal bike. Alt however you choose
Rest 4 min
8 min AMRAP – alt rounds
3 ring muscle ups
5 burpee box jump overs (24/20)
7 shoulder to oh. 135/93
Rest 4 min
AMRAP 8 alt rounds
100m shuttle run
10 heavy wall balls
20 double unders
Did sessions alone today went to gym late
Back Squat 110kg x5 PR
PC + 2 Plit Jerk 165# PR for this complex
AB 1 min hard 1 min off x3
3 rounds rest 1:1
3 MU
5 burpee box jump overs
7 stoh 95#
4 rounds
10 WB 20#(woof)
30 du
Back squat up to 140 then failed 160
Clean complex at 130
Workout with JP
223 on bike
9 rounds workout 2
6 rounds workout 3