Training

6.23 - 6.29
Monday
off

Tuesday
A.  Snatch; complete 12 good reps @ 80%
B.  bS; 23x1 x 2 @ 85% x 8 sets
+
5.4.3.2.1
burpee MU
strict HSPU
+
30 squat clean thrusters for time @ 135#
every 10 reps do 15 T2B

A. 155 x 4-160 x 4-165 x 4....no misses, all felt great 
B. done at 245
+
3:47 
+
9:23....subbed 10 burpees for t2b 

Wednesday
A.  Muscle Snatch + hip snatch (3+2) x 4 
B.  Clean and jerk x 2 reps @ 83% x 3 sets
C.  Clean grip DL waveload; 4.3.2.1.3, rest 90 seconds

A. 95-105-115-120(2) 
B. 185-195-205
C. 315-325-335-340-x 

Thursday
A.  Snatch; ground + pause @ knee (1+1) @ 70-75% x 4 sets
B.  1 1/4 FS @ 83% of clean x 2 reps x 6 sets
+
4.3.2.1
legless rope climb
BB OH walking lunge steps @ 135# x 10
+
21-15-9
CTB pull up
burpee up and over box jump, 24"

A. 145-150-155-155....felt good, no misses 
B. Done at 205, felt good 
+ 
13:59....this was horrible, lunges were rough/painful because of my toes 
+ 
6:15....pull-ups ub and box jumps steady pace 

Friday
off

Saturday
A.  Drop snatch; 65% x3, 75% x 3, 80% x 1, 85% x 1 x 2, 90% x 1
B.  Clean lift off + clean grip DL @ 105% of clean (2+4) x 4 sets
C.  HPC x 2 TnG reps @ 75-83% of best clean - EMOM x 7 minutes
+
5 rounds
250m row
15 kb swings, 70#
10 thrusters, 95#
35 double unders
10 kipping HSPU
rest 90 sec. bt. rounds

A. 130-150-160-170-170-180x
B. done at 265 
C. 185-195-205-205-205-205-205....205 felt good 
+
1. 2:32 
2. 3:00

Only had time to squeeze in two rounds because I was scheduled to do movement screens on the Southie athletes. Also did no handstand push-ups because i I was training during bring a friend to workout so all the wall space was being used for wall balls. 

Sunday
A.  Power Jerk x 2 reps @ 80% of best jerk - every 90 seconds x 10 sets *can drop after each rep.. hold 2nd rep OH for 5 sec.
B.  Strict Shoulder press x 2 reps @ 80% x 6 sets - rest 75 seconds
+
45 sec. sprint @ max effort
rest 3:30 x 3
rest 5 minutes
x2