Jul-15

A. Front Squat – 5,3,1 + 2 x 10; rest as needed (5-3-1 = build to tough single for the day + 10 @ ~60% of tough single)

5 x 310#

3 x 340#

1 x 375#

2 x 10 x 235#

⁃no belt and felt strong

B Floating Clean Pull 6 x 4 sets of the complex (275-295# across, use straps)

285# across

C1. BB CG Bench Press – 4 x AMRAP-2 @ 205#; rest 60sec (leave 3-4 reps in the tank ea set)

13-12-12-11

C2. Push Jerk Recovery – 4 x 1; rest as needed (build to heavy for the day)

Build to 325#

EMOM for 12min

MIn-1 – 10 DB 1-arm OHS (alt sides by round)

Min-2 – 10 DB 1-arm Squat Snatch (alt by rep)

Min-3 – 6 DB 2-arm Box Step-overs

*progress loads each round to a heavy final round (can match load for DB 1-arm OHS to balance arms)

Build to 65#

Dynamic Run Prep ~15min

(ideally: this should be working between Progressive effort runs & DROM run prep, attached a link w/ some ideas from TTT youtube)

20-30min easy recovery run

*can be AAR / Road – your choice!

PWO Breathing Protocol from BM

Done VERY EASY! Will keep intensity low until nostrils are 100% recovered and not stuffy anymore

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