am
A. Front SqT – heavy triple and double @31X1
85x3, 93/205#x2 PR for pause squats
B. Snatch balance – heavy triple + heavy single ; for day – in 20 min
70x2, 75/165# x1 PR
C. Strict Press – heavy 5,3 & 1 rep in *12-14 min max
40x5, 43x3, 48x1 PR not good form but got it lol
D. 10 min on bike 60-70%
Pm
A. Clean & Jerk – heavy double, heavy single in 18-20 minutes Inc/ couple drop sets following singles
163# c&j failed 176# on the jerk
183# clean
B.
800m run
1k row
10 rope climbs (15-17′) *depending what you have
50 clean and jerks 115/83
21:47 went to beam each rope climb. ohh boy lol
***assistance work today ; all scap, thoracic and shoulder positioning
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