W2
Friday- FSQ + Oly Int + BSQ + CP Tester
A.  Front Squat, 3 x 5 reps, rest 2-3 min *start @ 80% and build as needed
-285 x 5, 295 x 5, 305 x 4B. Power Snatch + Snatch, build to a tough set, drop from the top <12 min
- 195, felt sluggish after the FS but then I looked at a video and my timing is just off alsoC. Below Knee Hang Clean w/ 3 sec pause at hang position, build to tough single <12 min
- 265, felt pretty good with this, I'm really hitting my stride with the clean. Pulling real hard and getting under the bar fastD. Back Squat @ 40X1, 3 x 5 reps, rest 2-3 min *start @ 80% and build as needed
-350 x 5, 350 x 4, 350 x 3. ok this was really bad, especially with the tempo

+
5-4-3-2-1
Dead Lift @ 315#
HSPU @ 10” deficit
- 4:54

Saturday- UB Gym Strength + Long EMOM w/ Z1
A1. Ring Dips (53#) , 5 x AMRAP Unbroken, rest 30 sec
- 9,8,7A2. Uneven Towel Pull Ups, 5 x 5/side, rest 90 sec
- Complete
+
30 min EMOM
1st- 1 Bar MU + 3 CTB + 3 Toes to Bar + Air Bike @ 70% in remaining time:
2nd- 5 Ring Push Ups + 5 Clapping Push Ups + Air Bike @ 70% in remaining time:
3rd- 5 Push Press @ 135# + Air Bike @ 70% in remaining time:
- Complete

Sunday-
Off 

Monday- Strict HSPU touch + BSQ w/ chains + Oly Battery + Cyclical MAP
A. Strict Deficit HSPU’s, 1/30 sec for 11 min **add 10# wt vest
B. Back Squat @ 70% + 60-80# of chains, 2/min for 10 min **fast down and up
- 305+60# chains, Felt good, slowed a little toward the end +
16 min EMOM, 
1st- 3 TnG Power Snatch, 165#
2nd- 3 TnG Power Clean 205#
- Completed+
Row 2 min @ 1:54/500m
Air Bike 30 sec @ 90%
rest 90 sec rest 
x 4 
- Completed

Tuesday- UB CP + UB EMOM w/ Z1 + MAP Run
A1. Barbell Push Press @ 30X3, 4 x 4-6 reps, rest 30 sec
- 205x4, 205x4, 205x4, 205x4A2. L-Sit Rope Climb + Legless Rope Climb, 4 x 1.1, rest 90 sec
+
16 min EMOM, So last week, this was a total disaster, the 225 real heavy and i started failing in the 3rd set. So iI started modest today, and tried something I thought I could finish. i was gonna ask you about it but I wasnt sure if you were back or not.
1st- 4 Muscle Ups + Row @ 2:10/500m remaining time:
2nd- 5 CG Bench Press @ 185# + Jump Rope, could have gone heavier here but like I said I got buried last week so

+
Run 400m @ 1:30ish, rest 1:45 x 4
1:27
1:27
1:26
1:26
Wednesday- Single Leg Vol + MAP 3/3’s
For time:
40 Pistols alt, unweighted
30 Pistols alt, 35#
20 Pistols alt, 53#
10 Pistols alt, 70#
+
3 min @ high consistent effort - 5, 5
7 Ring Push Ups
7 KB Swings, 88#
rest 3 min
3 min @ high consistent effort - 4+7, 3+7+100ft
50’ Shuttle Run down & back twice (200’)
7 Toes to Bar
rest 3 min
3 min @ high consistent effort - 3, 3+4
7 Hang Power Snatch, 95#
7 Bar-Facing Burpees
3 min rest 
3 min @ high consistent effort - 14, 15
Burpee Bar Muscle Ups
rest 6 min and repeat