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A. Power Clean + Push Jerk - Heavy Single = 71kilo (157) PR on clean and push jerk
B. MAP Training - 85%
AMRAP 6 = 3+1 rounds
3 Hang Power Cleans (133)
6 KB Squat Cleans (35)
9 Burpees
* was able to hang clean for all 3 on 2 rounds and then 2 for one round big improvement for me since I could barely hang clean this weight for 1 a few months ago
Rest 3
AMRAP 12 = 3 rounds (73 # snatch)
Row 250m
5 Hang Snatch @63-73
10 Burpee Box up and over w/ 30# Slam ball
*. Didn't video got all 5 snatches on first round but only 4 next 2 rounds. Arms were tired.
C. DB SA Row 4 x 6-8 , rest :45 between arms
Nutrition
Coffee
Plain oatmeal w/fresh raspberries, 2 eggs w/spinach, little OJ w/bata alanine
Cliff builder bar
Kiddie size black raspberry frozen yogurt (mini golf with kids :)
SFH protein shake w/creatine, bata alanine, bcaas
Grilled chicken, 1/2 sweet potato, steamed asparagus, fruit
Almond butter on English muffin, bata alanine
Fish oil (blah)
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