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Wednesday

A.M. Around the World + Core/Scap

7 sets @ easy pace

1 min Bike

1 min Row

1 min FLR on Rings

1 min Skip Rope

1 min Moderate/light Sled Drag w/ single arm OH carry (R arm 30 sec, L arm 30 sec

Complete. Made use of the Zeus rope, 90 on top of sled, 35# KB

+

5 sets

5-8 Strict Toes to Rope (hang from Rope and do strict Toes to Bar

20 sec Tripod Headstand Hold

30 sec Wall-Facing HS Hold

Complete. 8 across

That's awesome. Rope works grip and positioning opens up lats.

Genius!

P.M. Snatch/Clean Low Vol + UB Gymnastics + Anaerobic Threshold

A. Snatch, 1/45 sec for 12 reps @ 70-85% **focus on lats
225 across. No misses.

B. Pause Clean Deadlift + Slow Pull Squat Clean, 1/75 sec for 8 sets **Pause 2 sec @ knee cap during deadlift, finish then lower back then for the squat clean take about 3 sec to pull to get above knee cap and speed up from there into the clean
225, 245, 245, 260, 270, 280, 285, 290
https://goo.gl/photos/JhX5SwCBagpTHpRK9

C. Deadlift @ 50%, 20, 10, 10, rest 2-3 min b/w sets
260 across.

+

12 min AMRAP

1st- 1 L-sit Rope Climb from seated, up and down

2nd- 8 Ring Dips @ 2020 tempo

Rope climbs. Didn't make it to top on last.
Ring dips were: 8.8.8.8.7.6

+

For time:

7 Hang Squat Clean to Thruster, 135#

12 KB Swings, 88#

12 Bar-Facing Burpees

12 Box Jump Overs, 30”

7 Hang Squat Clean to Thruster, 135#

2:19. Too slow on box jump overs. Wanted to rebound; legs went to jello.

Good day of training. Gained some confidence with my clean today.