Tori – 65# double chin up
All:
A. Front SqT X 2 + split jerk ; build to max
B. Strict Press – 5RM + 2×5@90%
C. Emom X 8-12 *
Odd: 5-7 muscle ups
Even: 15/12 cal bike *goal
D. MAP training – @80% sustainable efforts
AMRAP 8
5 thrusters 135/93
7 box jumps 30/24
35 double unders
Rest 3 min
AMRAP 8
12 Ghd Situps
30′ hs walk
12 power snatch 95/63#
30′ oh walking lunge
Assistance Work
Athlete specific today
+
Bike sprints. :40 sprint X 5; rest 3:30
Complex
130
Missed 140
Strict press
50kg
% work
Had to do amraps first because of class
Unsure # of rounds on both amrap
We were all pretty close for scores
E :90 5 rounds
10 burpees
5 muscle ups
AFAP
Complex- 95kg..missed the jerk at 100kg
Strict press- 40kg..I kinda stink at these but working on it! Drop sets done at 36kg
First AMRAP- 5+12
Second AMRAP- 4+5
400 m walking lunges with weighted vest with Jon and Shan
Every :90- 10 burpees/5 MU x 5