AM:
A. Back Squat up to heavy single in 12 minutes,
rest 1 min
amrap 8 at 87% (re rack when needed)
B. 21-15-9
Clean & Jerks 155/108
c2 cal bike @D8
2x GHD Situps
400m Run
Pm:
A. Squat Snatch to heavy single for the day
then, 3 singles at 90% of todays heavy
2 singles at 85% of todays heavy
1 single at 80%
B. 9-7-5
Shoulder to overhead 205/133
hang power cleans
front squats
Machine: (seperate mono work)
Row
10 min at
70-80%
10 min of
:40/:20
10 min of
:30/:30