Wed, 061516


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

2 thoughts on “Wed, 061516”

  1. 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

  2. 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

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