170102

Monday

A.M. IGT (longer cyclical pieces)

3 sets

5 min clock

Run 800m

AMRAP Burpee Box Jumps, 24” in remaining time

Rest 2 min

5 min clock

Row 60 Cals

AMRAP sets of 20 Unbroken Double Unders in remaining time:

Rest 2 min

1A: 3:15, 22
1B: 2:47.9, 6x20
2A: 3:18: 23
2B: 2:53.8, 6x20
3A: 3:30, 20
3B: 2:58.3, 5+12

P.M. Gym Warm up + Snatch Int + Cl&J Int + Front Squat + Sport Skill/Vol

3 sets

12 GH Sit Ups

35 Double Unders

8 Burpees to 45# plate
Complete

+

A. Squat Snatch, 1/45 sec building from 65% to a tough single for the day- no more than 15 reps
260 ( 1 miss at 250, 12 reps)

B. Power Clean + Hang Squat Clean, 1/75 sec building from 65% to tough single, no more than 12 reps
295. Power clean at 305, but was borderline/ bad form. Stopped there.

C1. Front Squat @ 30X1, 4 x 5 reps, rest 45 sec

C2. Muscle Ups, 4 x 7 Unbroken, rest 3 min

335 across. 7 across. Best MU have felt in long time. 
Body work on Saturday really loosened up my lats 👌

+

15 min EMOM

1st- 40 sec Overhead Walking Lunges, 115#

2nd- 20 sec AMRAP Kipping HSPU’s

3rd- 15 Unbroken Toes to Bar

Complete. HSPU: 20.20.19.16.16