AM:
A. Ohs – build to heavy 5 rep for the day
154x5
163 couldn't jerk from behind today
B.
1 mile run
30 ohs (135/93)
11:34. Run was 7:35 but Ohs were bad just couldnt get balance today maybe cause was wearing my sneakers couldn't stabilize was literally going in a circle!
C. 50 ghd afap
1:23
Pm:
A. 3 min max hs walk
About 200'
1 min rest
Into every :45 perform 1 snatch starting at 205/125. Climbing by 5# each time. Til failure for the day. Allowed 2 misses on the :45 only
*if low volume here, spend some time snatching following.
130. Couldn't get more even after teying singles was just tired. But 130 after all that walk I'm ok with.
B. 3 x 100 DU – unbroken – for time
75,70,70,100
C. Emom x 5 – muscle ups
*athlete specific – high intensity here per
5,5,5,2 hit wall after 3rd set
D. 5×5 strict hspu – deficit / weighted etc
1 45# plates set 5
2 45# plates set of 2
E. 12 min on bike
:30 on hard
:30 on easy
Didn't do no time
F. Scap recovery work
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