W4
Friday - FSQ + Oly Int + BSQ + CP Tester
A.  Front Squat, 4 x 3 reps, rest 2-3 min 
-305x3, 315x3, 320x2, 315x3B. Snatch Pull + Snatch, build to a tough set <12 min
-225C. Above Knee Hang Clean w/ 3 sec pause at hang position, build to tough single <12 min
- 255, went for 275 twice missed it
D. Back Squat @ 40X1, 4 x 3 reps, rest 2-3 min *start @ 80% and build as needed
-350x3, 355x3, 360x3, 365x3+
7 rounds for time: 9:02
4 Power Cleans, 205#
3 Ring HSPU's

Saturday - UB Gym Strength + Long EMOM w/ Z1
A1. Ring Dips w/ 70# added, 5 x AMRAP Unbroken, rest 30 sec
A2. Towell L-Sit Pull Ups, 5 x 5, rest 90 sec
+
20 min AMRAP - 9+4 cleans
5 Power Snatch, 135#
10 Toes to Bar
15 Wall Ball, 30#

Sunday -
Off 

Monday - Strict HSPU touch + BSQ w/ chains + Oly Battery + Cyclical MAP
A. 30 Wall Facing HSPU’s for time:4:15
B. Back Squat @ 75% + 60-80# of chains, 2/min for 10 min **fast down and up
-325
+
Snatch Speed Ladder, 185, 195, 205, 215, 225 for time: rest 4 min and repeat
- made it all the way through the first time in :48 , missed 225 twice the second time, I was under it both times, just crapped the bed and didn't finish
+
Clean Speed Ladder, 245, 255, 265, 275, 285, 295 for time: rest 4 min and repeat
Power cleaned through 275 both times, failed to squat clean 285 both times
+
Row 2 min @ 2:00/500m
Run 400m for time: 1:26, 1:23, 1:20
rest 2 min
x 3


Tuesday - UB CP + UB EMOM w/ Z1 + MAP Run
A. BB Push Press, build to 1RM
-245 PR tie, had 255 almost locked out twice 
+
for time: 8:41
15-10-6
Thrusters, 165#
Bar Muscle Ups
+
Run 400m @ 1:30ish, rest 60 sec x 4
Mind was willing. Body was tired. Started feeling fatigued like I've haven't felt in a long time. Still trying to catch up on sleep and my body was just telling me to shut it down for the day.

Wednesday - Single Leg Vol + MAP 3/3’s
For time: 7:04, pretty disappointed in this one but trying to remind myself that I'm still getting through being sick. 
21-15-9
Dead Lifts, 315#
Box Jumps, 30”
rest 10-15 min
+
3 rounds for time: 18:16, Burpees were by far the easist part. Was able to finish strong. But the middle round was a grind. 
Run 400m
21 Burgees
Row 500m