All:
A. Snatch wave 3.2.1.3.2.1.3.2.1
* first triple starts at 70%
B. Power Clean + HPC + Jerk. Emom X 12 X – rep @80-85% of your 1rep PC+Jerk
C. 50 kipping Hspu AFAP
D. 3 rds afap
20 cal bike
400m run
6 KB SqT cleans 70/53’s
8 muscle ups
E. Assistance Work:
1. Seated single arm strict press 5-7 reps X 4 each side
2. 3×15 weighted ghd’s. Rest 1:30 between. Then 1×25 no weight
3. 7-10 of Scap
Groin slowly coming back
Hang p snatch triples at 135 emotm x5
Hpc and push jerk EMOTM x12
185/205/225 (4min each)
Box front squats triples just to give my legs something to eat
50 strict hspu had to be sets of 5 (can’t kip with groin still not comfortable)
3:47
Metcon
20 cal row
20 box step up and overs 20inches
16 alt kb snatch
8 muscle ups
13:22
Scap work and presses done
Snatch wave
Ended at 93/96/100kg
Complex
107 for awhile
110
115
Metcon 12:55
50 HSPU
2:19