220# Clean

Saturday 

AM - MAP Sets (2 parts)

3 sets @ high effort:

15 C2B Chin-ups

15 OHS @ 65lbs

100 DU's

180 sec rest

2:25, 2:21, 2:26

+

5 min rest

+

3 sets @ high effort:

15 Kipping HSPU

20 OH Walking Lunges @ 45lb bar

25 cals AD

180 sec rest

2:53, 2:51, 3:00

8

PM - Hill Running

7 x 60 sec @ high effort (aerobic)/90-120 sec jog down

Completed 

7

AM - Snatch intense + Clean intense + Vertical CP (not battery)

A. Squat Clean, work to a single

B. Above Knee Hang Power Snatch, build to a triple - no dropping bar b.t reps

C1. Press @ 20X0, 2-2-2-2, 2 min

C2. Weighted Pronated Chin-ups @ 20X0, 2-2-2-2, 2 min

A. 220# (10 lb pr) video below

B. 133#

C1. 110#, 113#, 115#, 115#

C2. 40#, 40#, 45#, 50#

10

PM - CP Battery tester

For time:

Bar Muscle-ups - 12,9,6,3

Thrusters @ 135lbs - 8,6,4,2

7:59

9, no failed reps but may have paced the bar MUs too much, found myself resting a lot

220# Clean from Chelsea Ryan on Vimeo.