AM
AD 60 min @Z1; every 5 mins complete 20 sec FLR and 3x supermans
PM
A. 5-5-5-5 back squat @20X1 (75%) 245# <rest 3 mins>
B. 3x2.2.2 thruster cluster 135# <rest 15 sec/rest 2min>
C1. 2-2-2-2-2 power snatch (build)
105/115/125/135/135
C2. 2-2-2-2-2 segmented snatch DL
135/145/155/165/175
3 rounds of
25 sec AD sprint <rest walk 3:45>
AMRAP 6 minutes of
5x TnG deadlift 135#
5x burpees
5x HR push ups
COMPLETED 8 rounds + 11 reps
NOTES:
back squats were challenging at 5 reps, but felt good. Thrusters felt easy…made me feel good for sure! power snatches felt good, I felt form was not perfect at 135 first attempt, so I kept weight there for final round and 2nd set felt better. I had to cut AD sprints short because of time, (i did 3 rounds instead of 6) but event those felt a lot better today. AMRAP was good, surprisingly slow on push ups after a few rounds.
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