AM
A1. TnG Power Clean & Jerk – 3 x 7 TnG @ 145#; rest 30sec
A2. Squat Clean – 3 x 4-5 singles @ 235#; rest 3min active on choice erg
This part went really well. 235# were no problem!
B. Front Squat – build to heavy triple for the day; rest as needed (~90% effort)
325# – no belt and solid
C. Bench Press – build to mod-heavy 5 for the day; rest as needed (~80% effort)
235# – fast reps
D. Self-directed DB Double DB Skill work ~15-20min
*include touches & moderate-load skill work on: double DB power snatch / Devils press / Thruster / OH WL / Step-overs / etc
Done some emom-style paired with Double Unders
PM
15min cyclical warm-up (cyclical = run / row / ski / AB / etc)
10min Joint Prep (dynamic ROM / specific prep for workout)
+
13min AMRAP
21 WB @ 20#
13cals Row
8 S.HSPU
6 Rounds + 14 wallballshots
Limiter was definetely the shoulders. Had to pace down on the row a bit to not burn out on WBS/hspu
+
Choice Cyclical – 15-20min @ easy recvoery pace
PWO Breathing Protocol from BM
