Jan 24th & 25th

A. Power Clean, build to a max

B. Push Press. Split Jerk, 1.1 - build to a max set

C. Squat Snatch. Above Knee Hang Squat Snatch. OHS, 1.1.1 x 8 sets, 1:30 min - 4 sets @ 115lbs, 4 sets @ 135lbs

D. Halting Snatch DL, 2 reps x 5 sets, 2 min - all sets @ 185lbs, pause below knee, above knee, high hang, then return to floor

E. EMOM x 10 mins:

1st - 6 tough CGBP

2nd - AMRAP Strict Pronated Chin-up

A. 205#, jumped to 215# to try and set a pr but couldn't put the breaks on

B. 185# (push press pr)

C/D complete

E. 

CGBP @ 120#

Chins: 13, 6, 6, 5, 5

8

PM - LP1-->LP2 single

5 x 30 sec Airdyne @ 97%, 4 min b/t sets

Cals: 22, 22, 23, 21, 20

9

Saturday - MAP Scenario's (short/long)

3 rounds @ high effort:

100 du's

15 toes to bar

15 OHS @ 65lbs

8:40

+

rest as needed

+

21,18,15,12,9,6,3 @ high effort:

Push-ups

KBS - 24kg

Box Jumps - 24"

14:12

8