All:
A. Clean & Jerk ; heavy triple – not tnG
B. Back SqT- 2.1 cluster. To max. Rest 10 count between
C. AMRAP 10
5 strict pullups
5 strict Hspu
10 box jumps 30/24 – step down
C. Assistance work
1. Single Db seated press. 5-7 reps X 4 sets
2. Emom X 10. Odd: :40@80% on bike. Even: legless l sit rope climb. Up and down
3. Crossover symmetry Scap work
Cleans
Complete at 125
1/3 at 131 fail on second jerk
Back squat hit at 160
Miss at 170
Metcon complete
Emom complete
A. Cleans 80kg x 3
B. Squats 113kg
C. Complete – Unbroken. No one knows the rounds
D. 1:10 plank holds with Juan
E. EMOM 10 – Conplete. Didn’t come down in an L-Sit but will work on becoming more comfortable with it. First time climbing in an L-Sit.
A. Cleans 75kg (did squats before cleans)
B. Squats 110kg
C. Unsure he rounds but all unbroken till finished on pullups 3/2
Emom done but reg legless my upper stomach was hurting even on the way down just from tightening.
A. Cleans- 85kg x3
90kg x2
B. Squats- 105kg cluster
110kg x first two squats
C. Workout done unbroken..not sure how many rounds
D. Single arm DB press- 4×7 done with a 30# db
E. EMOM done…stayed around 400 watts on the bike and made it up to marker on the rope and back down in the L each round
F. 3 rounds NFT-
20 GHD sit ups
15 banded scap squeezes
10 empty barbell good mornings
Fun night with the night crew! ????