Wednesday- Squat Heavy + Sled LP + EMOM heavy + EMOM heavy
A. Back Squat @ 22X1, 2, 2, 1, 1, 3, 3, rest 2-3 min b/w sets **no failed reps, be more conservative
385, 400, 417, 430, 380, 385
No missed reps.
Positioning felt great. Continue to not use oly shoes, and it's paying off. Core felt great here too.
+
Sled Sprint w/ 150# on top, 15 sec ALL OUT, rest 2-3 min x 6
Complete
+
12 min EMOM
1st- 4 TnG Squat Cleans, 225-245#
2nd- 1 L-Sit Rope Climb up from seated, use legs down or drop + 5 Inverted Bar Rows
Cleans at 235, did ring rows cuz the squat racks were full.
4/6 complete. 3 cleans and halfway up in last 2.
+
12 min EMOM
1st- 8 Steps Double KB Front Rack Walking Lunges, 70#/H
2nd- 6” Deficit HSPU’s, AMRAP Strict into AMRAP Kipping
Hspu: 5+6, 2+4, 1+3, 1+3, 0+3, 0+3
Did some farmers carries afterwards. 3x300' unbroken, 70 KB each , ~2 min rest b/w
+
Bike 5 min Z1 Flush
Complete
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