Thursday

Warmup: 

AMRAP 12 @ walking pace 

250m row 

5 strict pullups

5 push-ups

10 back ext 

10 walking lunge 

+ 18 min mobility 

A. Power Snatch - EMOM x 12 x 2 reps @ 70-75% - form being key here. NOT TnG

100# no failures

B. Bench Press - 5RM + 95 + 90

114 PR (old was 110)

C. Box SqT - 3RM w/ Chains - just below parallel 

*focus on knees out entire time torque the hips, maintain the back!

226# with chains but should have gone little lower used 3(45)+1(25) plates.  Knee was going over toe so stopped there.

2pm:

A. @110%

:30 wall balls (20)

:30 power Cleans (83)

:30 no push burpee box jump (20), no ext required 

:30 AB sprint 

rest 6 min x 3

Sucked ass on this no idea on counts but shitty wb were a mess 

Bad pics sunLight was in way lol