8/18

A. Front Squat 60x5 70x4 80x3 90x2 95x1 new 1rm

315

B . Power Snatch 1RM for day (Have fun, take no more than 12 Minutes to do though)

155 easy just tired
 

C.  Strict Pull ups 5 x 6-8

D. 5 OH Lunges (135lbs)
    5 Stone Shoulders
    150m Row
    Rest 1:00
    x 5

Day 2

Clean Technique: 5x Each

     -Clean Pull past knee

     -Clean Pull 

     -Power Clean Above Knee

     -Power Clean to Front Squat

     -Clean to Push Jerk

     -Split Jerks

A. Clean complex (Clean pull + power clean + (2)split jerks ) (12 min cap)

B. Good mornings w/jump 4x4 @32x1

Day 3

A1. Back squat 3x5 @22x1 (70%1RM)

A2. Strict HSPU max 

20,16,10

B. Deadlift 5 reps @380 from 4" platform

Felt good

C. Speed bench Close grip 10x2@60%1RM

D. EOMOM 20

     :20 max calories air dyne + 10 unbroken wall balls 11'