160709

Saturday 

Woke up at 184 lbs...

A.M.

A. Legless Rope Climb- 5 min AMRAP **start from seated

6. Don't really get it. It's like I blow up when I test. Know I can do better, as training shows; just frustrating. 

B. Standing Press- build to 1RM

5 min rest

185

C. Standing Press @ 80%, 1 x max reps

150x7

P.M.

30 min AMRAP

“Helen”

3 rounds for time:

Run 400m

21 KB Swings, 53#

12 Pull Ups

(7:55.1)

**note time here but continue into…

10 rounds for time:

3 Power Snatch, 135#

15 Wallball, 20#

22:01.9 (14:06.8)

**note time here but continue into…

AMRAP in remaining time:

1 Clean & Jerk, 135# (power clean to OH)

5 Pull Ups

10 Push Ups

15 Squats

2 Cl&J, 135#

5 Pull Ups

10 Push Ups

15 Squats

3 Cl&J, 135#

5 Pull Ups

10 Push Ups

15 Squats

**continue building reps on Cl&J by 1’s

5 full+ 3 clean and jerks