W1 
Friday- Squat Chains/GHR + Pressing Speed + Sq/Press Grind
16 min EMOM
1st- 2 Front Squats @ 60% + 40-60# chains
2nd- 4-6 GH Raises @ 20X1, use band if possible
+
10 min EMOM
CG Bench Press @ 10X0, 3 reps @ 60% + 20-40# of chains
+
5 rounds for time: 14:58
4 steps Front Rack Lunges + 2 Front Squats, 225#
5 Strict Deficit HSPU’s, 5” 

Saturday- Mixed MAP Low Low Vol - Had the boat regatta didn't get to this. Maybe we can do it this saturday. 
10 min @ 80% aerobic
Run 200m
15 Wall Ball, 30#
15 KB Swings, 70#
25’ Bear Crawl
rest 4 mn
Row 2000m @ 80%
rest 4 min
10 min @ 80% aerobic
Run 200m
15 Wall Ball, 30#
15 KB Swings, 70#
25’ Bear Crawl
rest 4 min
Row 2000m @ 95%

Sunday- off

Monday - Oly Int + Squat Int + Pressing Int + Pull/Push EMOM
A. Power Snatch Cluster, 1.1.1 x 5, rest 2 min b/w sets all above 80%
175, 185, 195, 200, 205 (2/3)
B. Clean & Jerk Cluster, 1.1.1 x 3, rest 2 min b/w sets all above 80%
230, 245 (2/3), 245
C. Incline Bench Press @ 30X1, 4-6 reps x 5, rest 2 min 
135x6, 165x6, 180x6+
16 min EMOM - Complete
1st- 5 Power Clean @ 175#, drop each from top
2nd- 10-12 Ring Push Ups

Tuesday - IWT (squatting) I loved these but man they put a beat down on me. I rested 8 minutes after the first one, then it took me about 12-15 minutes after that to get where I felt alright to do the next. From what I read about IWT's thats way too long. Maybe I came out to hard i dont know.
3 sets @ high effort. 2:04, 2:11, 2:17
8 TnG Squat Clean, 155#
Run 400m
rest 2 min b/w sets
+
3 sets @ high effort
8 Thrusters, 135#, all unbroken
Air Dyne 2 min - 30, 28, 27
rest 2 min b/w sets
+
3 sets @ high effort- 5:34
12 Wall Ball, 30#
12 Box Jumps, 30”
20’ HS Walk

Wednesday - Oly Int + Pulls + Access + Aerobic Core
This day was an absolute train wreck. it was like nothing could go right. Shoulders felt week, no stability. Just an all around bad day. 
A. Hang Snatch from Blocks just above knee cap Cluster, 1.1.1, build to tough set then -5% and -10% for sets
- 135, 165, 185 (2/3), 205(2/3), 185 (2/3)
B. Jerk from the Blocks, 1.1.1.1.1, build to a tough set, drop each from the top
- 185, 215, 235 (3/5) 
C. Clean Pulls @ 30X1, 3 reps @ 100% x 5, rest 2 min **warm up good to it first
- 315. Tired to stop and refocus and really attack these. Probably the only good part of the day.
D1. Over Head DB Tricep Extensions @ 30X1, 15 reps x 3, rest 20 sec
- 25# KB's
D2. Back Extensions @ 4022 weighted, 10-12 reps x 3, rest 60 sec
- 15# Plate, 12 each time
+
10 min @ easy effort
50’ Front Rack Carry, 225#
50’ Bear Crawl
250m Row
- Didnt get to this. Had to take a call and that was all the time I had left this day. Like I said, one of those "character building days"