Monday- Cl&J Int + OH/Squat EMOM + Mixed MAP

2-3 sets, 45-65#

3 Clean Pulls

3 Muscle Clean + Press

3 Power Clean + Push Press

3 Front Squats @ 25X1

3 Hang Squat Clean + Split Jerk

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A. 3 Front Squats + Split Jerk, tough complex for the day

245, Failed 265, and 255

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4 min EMOM

1) AMRAP Strict HSPU’s 20 sec, 9,6

2) AMRAP Double Unders 30 sec, 55, 46

Rest 4 min

4 min EMOM

1) AMRAP Strict HSPU’s 20 sec, 9,6

2) AMRAP Double Unders 30 sec, 53, 56

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3 sets, mix and match order every time, rest 2 min b/w sets

55 Double Unders

20 KB Swings, 70#

6 Muscle Ups

12 Toes to Bar

12 Burpee Box Jumps, 24”

- 4:11, 4:45, 5:28. This was just a shock to the system. Jumped on me hard.

Tuesday- Row Threshold + Sport EMOM + Shoulder Stability

8 sets

Row 500m @ 1:54/500m Complete. 1:54 each time

Rest 2 min

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Rest 5-7 min

15 min EMOM - COMPLETE, Had to use a 30# Medball

1st- 15 Wallball, 25#

2nd- 10 Toes to Bar + 30 Double Unders

3rd- 10 Ring Dips + 10 Box Jumps, 24”

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Wall-Facing HS Hold, 3 x 60 sec unbroken, rest as needed - Complete