W4 of 6 for P- 
Friday- Sq Int + Bending/Press Density + CP Battery Tester
A. Front Squat @ 13X1, 3, 3, 2, 2 reps, rest 2 min
-305,315,335,350x1+
14 min EMOM
1st- 4 TnG Power Cleans 225# + 6 Banded Russian KB Swings, 70#
- this went better this week, was able to get all the cleans unbroken2nd- AMRAP Strict HSPU’s 4” into AMRAP Kipping @ 6”
3,3 - 2,3 - 2,2 - 1,2 - 1,2 - 1,2 - 1,1 - 1,2+
3 rounds for time: 7:20 i think, sorry had it written down but i lost it somewhere
7 Front Squats, 225# did the front squats unbroken
7 Muscle Ups, did the muscle ups 4 and 3 every time
+
10 min Row @ 2:07/500m
- completed
Saturday- LP Intervals + MAP Low %
Air Bike- 22 sec Max Effort, rest 2:38 x 5
+
15 min @ 70%
Row 500m - 3 rounds
1 Bar Muscle Up + 3 CTB Pull Ups + 5 Pull Ups
10 Box Jumps, 24” step down each rep
rest 5 min
15 min @ 70% - 4 Rounds + 5 cal
Air Bike 15 Cal
16 steps Front Rack Axle Bar Step Ups, 95#
10 Ring Dips
10 Clapping Push Ups

Monday- Snatch Int + Cl Int + Speed Squat + UB EMOM + MAP Bike
A. Hang Snatch, 1 set/90 sec for 10 sets, building **below knee, no pauses
- 240B. Hang Clean above knee, 1 set/90 sec for 10 sets, building
- 300C. Pause FSQ w/ Chains, 2/min for 10 min *1 sec pause in bottom, @ 77.5% + chains
backed off to 75%, went better than last week, I was able to get 7 sets with the pause. then i had to just go with it.+
“JT”
21-15-9
Kipping HSPU’s
Ring Dips
Push Ups
rest 5 min
50 Strict Pull Ups for time: 8:16
+
(can be done in separate session)
Air Bike- 4 min @ 275 Watts, rest 30 sec x 3
- wasnt able to get to this this week,

Tuesday- CF Tester + Aerobic/Positions
Air Bike 60 sec MAX EFFORT - 23
rest exactly 60 sec
21-15-9 - 5:40
Thrusters, 115#
Toes to Bar
+
20 min @ Z1 - 4 Rounds
25’ HS Walk
50’ Farmer’s Carry, Heavy
30 sec L-Sit Hang
200m Run

Wednesday- Snatch St + Snatch St + SL/Press EMOM + MAP Run
A. Snatch Pull, 3, 3, 2, 2, building, rest 2 min
- 225, 235, 250, 260B. OHS w/ 3 sec pause in bottom, 4 sets, rest 2 min, building
- built up to 225, tried 245 and my shoulders just wouldnt work for me. i have no issue catching in the snatch, but the behind the neck pressing with the snatch grip and keeping it over head for that long is really bothering it lately +
16 min EMOM - Completed
1st- 2 Power Clean + 8 steps Front Rack Lunges, 185#
2nd- 3 Strict Press + 5 Deficit Kipping HSPU, 5”- start @ 115# and build on Press
+
(can be done later)
Run 400m, rest 30 sec x 6 **all 1:25  
- Man my legs were just toast at the end of this week. i ran the first one and it felt very difficult, ran the second one in 1:38 it wasnt an aerobic issue. i just couldnt make my legs move any faster. I feel tired right now. it has been a long week though, really busy with a lot of stuff going on, but im trying. what i can hit hard i try to hit hard  but by the end of those days like friday and wednesday im just smoked, but ill adjust. keep it coming.