Dec 8th & 9th

AM - FSq int %’s (4/3/2) + Horizontal CP + GHR
A. Front Squat, 3 reps @ 84% RM x 6 sets, 2:30-4 min
B. Weighted Ring Dips @ 40X0, 3-3-2-2-1-1, 1:30 min
C. One Arm KB Row @ 32kg, 4-6/arm x 5 sets, 15 sec b/t arms
D1. GH Raises @ 50X0, 4-5 reps x 3 sets, 10 sec
D2. GH Raises @ 10X0, 8 reps x 3 sets, 1:30 min
A. 3 sets @ 210# 1 set @ 185# then stopped.  can't keep form, so sore from sat
B. 3's @30, 2s @ 35, 1 @ 40, 1 @45
C. completed
D. completed, harder to keep the first tempo by end
4
PM - Lactic Fatigue int’s + Cyclical MAP
2 sets - full effort:
25 Chest to Bar
30 sec
20 Thruster @ 75lbs
30 sec
15 Lateral Barbell Burpees
30 sec
10 Power Clean and Overhead @ 75lbs
4-6 min b/t
+
1 min High Knee Jump Rope/1 min rest x 5 sets
completed  1 round. then stopped after 12 thrusters on round 2. rested 6 min b.t sets and felt recovered but i got way too lactic and just hit a wall
+
completed the jump rope
4
Tuesday @ Catalyst - SN tech—>mod + CJ tech—>mod + Halting SN DL
A. Snatch, 3-3-3, 2 min - start @ 40kg, add 5kg per set
B. Snatch, 2-2-2, 2 min - start @ 55kg, add 5kg per set
C. Snatch, 1 @ 70kg x 5 sets, rest as needed b/t
D. CJ, 1 rep every 90 sec x 10 sets - start @ 62kg, add 2 kg per set
E. Halting Snatch DL, 2 reps @ 94kg x 6 sets, 1:30 min - reset b/t reps, straps
completed
7