Feb 3rd, 4th & 5th

Monday

AM - SN int + FSq int (low # sets) + C&J EMOM

A. Power Snatch. OHS. Squat Snatch, 1.1.1 - build to a tough set, drop bar after OHS

B. Front Squat @ 20X1, 4-3-2, 4 min - all tough sets

C. Power Clean. Thruster, 5.5 @ 115lb every 2 min x 6 total sets

A. 160#
B. 208#, 213#, 220#
C. Completed
9

Power Snatch. OHS. Squat Snatch 1.1.1 @ 160# from Chelsea Ryan on Vimeo.

PM - Upper CP + LP1--LP2 single

3 unbroken Ring Muscle-ups every minute x 10 mins

+

rest as needed

+

50 sec Row near ALL OUT x 5 sets, 5 min b/t - damper 5

completed, MUs felt really good. could have kept going for a while

row: 255m, 261m, 260m, 256m, 256m

8--- rows felt like i was really slowing down at the end but meters don't exactly reflect that

Tuesday

AM - sub 7 min tester

21,15,9 for time:

Chest to Bar

Burpees to 6" OH

4:20, felt so heavy on the pull ups 
7

PM - 20 min low % MAP

20 min @ moderate effort:

200m Run

25ft handstand walk

25ft bear crawl

50ft walking lunges

60 sec front bridge

6 rd + 200m run
9-- got all but 1 hs walk unbroken. front bridge got tough!

Wednesday

BSq int (low # sets) + mixed MAP sets (long sets)

Back Squat @ 20X1, 4-3-2, 4 min - all tough sets

+

3 sets @ high effort:

10 shoulder to overhead @ 95lbs

20 deadlift @ 95lbs

20 wall balls - 14# to 9 ft

20 gh sit-ups

100 du's

Rest same as work time

*Mix and match per set

Back squat: 235#, 240#, 245#... all really tough

+

3:53

3:42

3:56

first rd was as written, 2nd rd was reverse, last rd was ghd/s20h/du/dl/wb
9