Combined into one session at night
Not a great day for strength BUT can't win them all. Alone on AMRAPs but went well.
Not a great day for strength BUT can't win them all. Alone on AMRAPs but went well.
A. Power Clean + Push Jerk + Split Jerk: 4 x 1 @ 70%
60kg/133lbs (70% of 190lbs) - felt good
B. Front SqT – build to tough single in 12-15 min
99kg/198lbs (40lbs from 1RM)
C. Clean & Jerk; climb to max for the day
80kg/176lbs (20lbs from 1RM)
D. Map Training @70-80% today; smooth consistent movement throughout
AMRAP 10
7 C2B - butterfly unbroken
9 OHS (95/65)
11 Cal Bike
ROUNDS: 5+1
rest 4 min
AMRAP 10
4 Muscle Ups
8 KB Swing (70/53)
16 Alt Pistols Each Leg
ROUNDS: 5 or 6 +24
E. 12 min Row
:30 on hard
:30 on easy
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