W2
Friday- Squat Chains/GHR + Pressing Speed + Sq/Press Grind
16 min EMOM
1st- 2 Front Squats @ 65% + 40-60# chains
- 225 + 60# chains. Still feeling fast2nd- 4-6 GH Raises @ 20X1, use band if possible
- still working on technique here. not quite able to keep my hips straight through the full ROM+
10 min EMOM
CG Bench Press @ 10X0, 3 reps @ 65% + 20-40# of chains
180+ 40# chains+
For time: 11:51
5-4-3-2-1
Front Squats, 250- taken from the ground
Strict Deficit HSPU’s, 8” deficit


Saturday- Mixed MAP Low Low Vol
10 min @ 80% aerobic - 3 ROUNDS
Run 200m
15 Wall Ball, 30#
15 KB Swings, 70#
25’ Bear Crawl
rest 4 mn
Row 2000m @ 80% - 8:27
rest 4 min
10 min @ 80% aerobic - 3 ROUNDS
Run 200m
15 Wall Ball, 30#
15 KB Swings, 70#
25’ Bear Crawl
rest 4 min
Row 2000m @ 95% - 8:10, this was my 95% after all that. I'm getting a little frustrated with the rowing

Sunday- off

Monday- Oly Int + Squat Int + Pressing Int + Pull/Push EMOM
A. Power Snatch Cluster, 1.1 x 5, rest 2 min b/w sets all above 80%
- 175, 185, 195, 205 (1/2), 205B. Clean & Jerk Cluster, 1.1 x 3, rest 2 min b/w sets all above 80%
235, 245, 255 (1/2)C. Incline Bench Press @ 30X1, 3-5 reps x 5, rest 2 min
175 x 5, 185 x 5, 190 x 5, 195 x 4, 195 x 4 
+
16 min EMOM - COMPLETED
1st- 8 Russian KB Swings, 88#
2nd- 12-15 Ring Push Ups

so after all that I did Murph. Maybe not the brightest idea but hey. I was not happy with the lifting session and I really needed something to workout some frustration. I did well at least. 33:39. Felt it a little bit during the IWT's on Tuesday but I bounced back pretty good.
Tuesday- IWT (squatting)
3 sets @ high effort - 
8 TnG Squat Clean, 155#
15 Double Unders
Run 400m
rest 2 min b/w sets
+
3-5 min rest
+
3 sets @ high effort: 28, 28, 28
12 Wall Ball, 30#
Air Dyne 2 min
rest 2 min b/w sets
+
3 sets @ high effort
15 DB Push Press, 55#
10 Alt Pistols
20’ HS Walk

Wednesday- Oly Int + Pulls + Access + Aerobic Core
A. Hang Snatch from Blocks just above knee cap Cluster, 1.1.1, build to tough set then -5% and -10% for sets

B. Jerk from the Blocks, 1.1.1.1, build to a tough set, drop each from the top
- 225, 235, 245C. Clean Pulls @ 30X1, 3 reps @ 105% x 5, rest 2 min **warm up good to it first
- 330D1. 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
20#+
10 min @ easy effort - 4 Rounds
50’ Front Rack Carry, 225#
50’ Bear Crawl
250m Row