223# Split Jerk

Jan 31st
AM - C&J int + SN mod + Halting SN DL + Upper stamina

A. Split Jerk, build to a single

B. Squat Clean, 1 rep @ 205lb per min x 5 mins

C. Power Snatch. Snatch Balance, 1.1 @ 135lb x 5 sets, 1 min

D. Halting Snatch DL, 2 reps x 6 sets, 1:30 min - all sets @ 185lbs, pause below knee, above knee, high hang, then return to floor

E. 1-->9 unbroken for time:

ring dips

toes to bar

A. 223# pr (3lb pr)

B. completed

C. completed

D. completed

E. 6:06, that got hard

9

223# Split Jerk from Chelsea Ryan on Vimeo.

PM - LP1-->LP2 single

4 x 40 sec Airdyne @ 97%, 5 min b/t sets

32 cal, 30 cal, 27 cal, then couldn't recover for the 4th set so just did 3

6
Feb 1

Saturday - MAP Scenario's (short/long)

15,12,9 @ high effort:

thruster @ 65lbs

chin-ups

box jumps - 30"

5:32

+

rest as needed

+

3 rounds @ high effort:

20 power clean @ 75lbs

40 wall balls - 14# to 10 ft

60 du's

13:18 

8