W6
Friday- A.M. Row Intervals  P.M. FSQ Int + Sn Int + Cl Int + UB CP Battery
A.M.
Row 1k @ 80%
rest 2 min
Row 1k @ 80%
rest 2 min
Row 4k @ 75%

P.M.
A. Front Squat @ 20X1- build to a 3RM, 2RM, 1RM *we will be repeating this every week this cycle, some days will feel good, some won’t.  Don’t get caught up in the #’s each week.
B. Snatch Pull.Power Snatch.Snatch, 1.1.1, heavy set (drop bar after power snatch before snatch)
C. Power Clean.Hang Clean.Clean- 1.1.1, build to tough set
+
2 strict HSPU’s every 30 sec for 10 min, tough depth but consistent throughout
+
10 min EMOM
1st- 1 Legless Rope Climb
2nd- 4 Unbroken Muscle Ups

RESULTS:
AM
3:51
4:01
17:06

A. 275x3, 305x2, 325x1
B. 185
C. 250
+
Completed with an ab matt, with a 45 and a 15 stacked for depth. Got to the last 2 minutes and started failing the second rep. Got them done after.
+
Completed but had to do it later.