Fri 28APR17

AM
A) Hang snatch + OHS: 1.1 – Every 3:00 x 10 sets
sets 1-5 – 75-80%
sets 6-10 – 80-85%

185
205

B) Back Rack Yoke Walk: 50m x 5; rest 2-3 min – HEAVY

4-45# plates loaded

C) FT:
12-9-6
Power clean – 245#
50-35-15
GH sit up

9:20

Maybe overpaced the cleans up front and picked it up the last 2 sets.

D) Cool down 15-20 min AB EASy

On AB

PM
A) Deadlift: buidling to ONE tough set of 1 double OH grip, NO hook

365

B) Emom 24 min –
min 1 – 6 DL, 6 HPC, 6 S2OH – 185#
min 2 – HS walk 30m
min 3 – AB 18 cals
min 4 – Rest

Completed all within the times. DL’s split up 5/1 into unbroken HPC and S2OH. HSW divided in half bc I had to turn around. AB took about 50 sec each set

C) FT:
50 row cals
50 FS – 135#

5:10

WAY too hot on the row. Done sub 2 min then was shit in the FS’s: 20/15/15 but rough.

D) EASY Aer 15-20 min – COOL down

On AB

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