Training Day 16

A. Squat Clean + Split Jerk, 1/60 sec for 12 sets, start @ 70% and build off feel but priority on movement quality

(185,185,195,205,215,225,235,235,240,245,250,255--then rested about 2 minutes and hit 265 then rested about 4 minutes and hit 275 clean and missed the jerk)

B. Back Squat @ 40X1, 4 x 2 reps, rest 2-4 min

(275,285,295,315)

+

10 min AMRAP

25 Strict HSPU’s, 3” deficit

35 Toes to Bar

AMRAP Muscle Ups in remaining time

(17 MU--got my new gymnastics grips. TTB went a lot more smoothly this week. HSPU felt a lot better, too. Went 5,4,3,3,3,3,3,3,3)

+

5 rounds on 3 min running clock

9 Power Snatch, 75#

15 Wallball, 20#

200m Run

(1:23,1:23,1:25,1:27,1:32)