AM
A. Clean & Jerk – 3,3,2,2,1,1; rest as needed (build to heavy single for the day)
Surprisingly easy 305# – jerk was a bit off (i guess timingwhise) but appreciate some feedback on video:
Actually the clean felt like nothing. Could easily do 335#+ if i get under that bar.
B. Power Snatch – 2 sets: 2-3 TnG + 2 quick singles @ 165# on the min for 3min; rest 3min active on choice erg b/t sets
This went well.
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Sprint Chipper:
30 Power Snatch @ 115#
30 BF Burpees
30 Thrusters @ 115#
Completly death like we were talking. 5:41. Couldnt drop the bar because of our neighbors at the box and did 20/10 on the snatches. Died from there on haha
PM
3 Sets:
2-3min Aerobic Prep (choice erg @ ramping effort)
2-3min Scap / MU prep work (ensure that by the time you hit the first set of 10 MU you’re 100% ready to go)
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Every 5min for 5-6 Sets:
500m Ski
400m Run
This was nice ~3:30-3:40 all sets
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10min Choice Cyclical @ easy recovery pace
PWO Breathing Protocol from BM
FLO‘S Training Blog 