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Saturday A.M. LP + Skill EMOM Aerobic  

Heavy Sled Push, 5 x 10 sec Max Effort, rest 1:50

Complete. Dog sled + 245 on top

+

24 min EMOM

1st- 4 Alt Medball Over Shoulder, 150# + Bike easy remaining time

2nd- 5-7 Ring Muscle Ups + Bike easy remaining time

3rd- 5 Deadlifts, 275# + Double Unders in remaining time

4th- 10 Toes to Bar + Ski Erg easy remaining time

Complete. Last round got tough. 👍

Muscle ups: 7.7.6.5.5.5 

P.M. Cl&J Int + Consistency + UB Strength

Clean & Jerk warm up **rest as needing during or b/w rounds.  Focus on perfect movement

2-3 sets w/ 45# bar

3 x Clean Deads

3 x Hang Clean High Pull

3 x Hang Muscle Clean

3 x Front Squat @ 35X1 + 3 Push Press

3 x Tall Clean + 3 Push Jerks

3 x Hang Power Clean and Front Squat + 3 Split Jerks

Complete 

+

A. Hang Clean + 2 Jerks, tough complex for day in 15 min

295 for today. 

B. Squat Clean & Jerk, 1/min for 10 min @ 80-90% of A

270 across. 

C1. Supinated Grip Pendlay Row @ 20X2, 4 x 8 reps, rest 60 sec

160 across 

C2. Incline Bench Press (14” grip) @ 30X1, 4 x 8 reps, rest 2 min

155: 8.8.8.7

D. Single Arm Bent Row w/ KB, 3 x 12, rest 60 sec b/w arms

70 across 

E. Inverted to Front Lever Eccentric, 6-8 reps as controlled as possible.  Do singles focusing on form over speed

Complete