April 2nd

AM - BSq int + SN int + C&J mod + MAP (30/30 - hard)

A. Back Squat @ 20X1, build to a tough set of 3

B. OHS, build to a max set of 5 - bar MUST be snatched from the floor, if you squat the first rep, that counts as 1

C. Squat Clean. Above Knee Hang Squat Clean. Split Jerk, 1.1.2 x 6 sets, 1:30 min - 2 sets @ 145lb, 2 sets @ 155lb, 2 sets @ 165lb - no dropping bar b/t reps

D. 10 x 30 sec Row @ 1:50/500m / 30 sec Row @ 2:20/500m

A. 235#

B. 155#, just stopped there

C. completed as written

D. completed as written

8-- felt good to get back after taking yesterday off and monday PM.

PM - extra gymnastic work + MAP cyc

EMOM x 20 mins:

1st - 2 legless rope climbs to 15ft

2nd - 10 sec Airdyne @ 100%

3rd - AMRAP Press @ 95lbs - bar taken off rack

4th - 10 sec shuttle running @ 100%

Airdyne cals: 9, 7, 8, 8, 8

Press: 12, 8, 7, 7, 6

Shuttle run just did pole to pole in the gym which is about 25-30 feet i think about 5 lengths in the 10 sec or so

8