WARM
200m run
std warmup
200m run
MAIN
A. 3 sets of 5-3-1 Back Squat
warm 5x45, 5x95
main: (5-3-1):
135x5, 155x3, 185x1
185x5, 205x3, 225x1
205x5, 225x3, 245x1
B. Work to a heavy 2-position snatch. I swapped to a 2-position CJ
warm: 3x45, 3x95
main (hang clean + jerk, then CJ): 135, 155, 175(fail) then did 175 without the full squat
C. 30-20-10 of
{
alternating lunges (was box jump, but, calf)
wallball 20#
}
time:
5:10
I added
D. MU work
1 kipping
2 strict + several fails
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