Weightlifting 

  • 1-RM Dead stop front squat from blocks
  • Build to today’s 1-RM complex: high pull+ high hang squat clean + hang squat clean + 3 Jerk
  • Jerk Recovery 4x3x70% 3x3x80%

EMOM 12 minutes

  • Even: 10 Unbroken front squats AHAP
  • Odd: 2 Rope climbs legless

For time:

  • 21 Thrusters (95/65 lbs)
  • 7 Muscle-Ups
  • 18 Thrusters
  • 6 Muscle-Ups
  • 15 Thrusters
  • 5 Muscle-Ups
  • 12 Thrusters
  • 4 Muscle-Ups

Metcon

AMRAP 12 minutes

  • 7 Clusters 70kg
  • Row 200
  • 15 wall balls 9kg

 

Second training session

  • Bench press: 75%x3, 80%x1, 75%x3, 85%x1, 75%3, 90%x1, 75%x3, HS: 95×1
  • Ring dip AHAP: 6×6
  • Shoulder press stric: 3×3 80% , 4×5 75%
  • Core