Wed, 111616

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216#
Am

A. Power snatch + hang power snatch + tng power snatch ; to max 

B. Power Clean + push press + push Jerk + split Jerk – to max 

C. 75 kipping hspu afap 

D. 10 min scAp work 

Pm

A1. Bench press – 5RM

A2. BB row – 10 reps for every surging set above. Heavy also 

B. Map Training – 85-90% sustainability 

AMRAP 10

3 strict hspu 

6 t2b

9 Russian kb swings 70/53

Rest 4 min 

AMRAP 10

10 cal bike 

30 double unders

5 clean and jerks 205/133

C. Max amount of recovery time ; athlete specific