A. Snatch – 3rm from blocks (knee height)
50k x3
55k x2
B. Muscle snatch- heavy 5 rep, 3 rep and single in 12 min of work
40k x5
43k x3
45k x1
C. Milford wod Practice
Brandon/Lynn, Tasia/chase
100 DU each
30 MU total
21 thrusters each 95/135
30 cal AB each
9:51/11:20.
Pm:
A. MAP training per @80-85% – sustainable rds
AMRAP 8
100m run (done in 50m increments shuttle run)
200m row
30 double unders
3+323 I think
Rest 3 min
AMRAP 8
1 legless rope climb 15′
3 deadlifts 315/223
5 box jumps 36/30
4+4
Rest 4 min
800m run x 3 rest 1:30 between
Done
B. Assistance Work
Weighted ghd extension bar on back 3×10 with pause on last rep
+
Reverse hyper 3×25 @25% of your back SqT
+
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