5/8 strict press

A. 1x Strict Press, 2x Push Jerk, 3x Split Jerk
Build to a max in 10 min
B1. 10 tng deadlifts #155 x4; rest 30 sec
B2. 5 deficit hspu x4; rest 3 min
+
500m Row x3; rest 2 min btw efforts

A. 95#
B1.
B2.
Row 1 2:00
Row 2 2:00
Row 3 1:57

5/7 back squat/hangPC

A. Back Squat
3, 2, 1; rest 3 min
B. Hang Power Clean
5, 5, 5; rest 3 min
+
EMOM for 20 min
Odd: 10 CTB pull ups
Even: 5 burpees

A. 165,170,175
B. 140,145,145

EMOM
CTB-:19,:16,:16,15,:15,:17,:16,:16,:17,:19

All the lifts felt heavy today. I feel like I should be able to do 150, but 145 felt heavy. Tried to work on butterfly C2B but I could get more than 2 in a row. I was trying to go as fast as I could on those.

5/5

AM
5-4-3-2-1
Thruster #115
10-8-6-4-2
Box Jump 30"

PM
3 Rounds
400m Run
10 Hang Cleans #125
15 HSPU

AM: 4:06. All thrusters unbroken.
PM: 10:51 all cleans unbroken!!!

5/4 Squat snatch/squat cleans

A. Squat Snatch Clusters
3, 3, 3 x 5; rest 20 sec / 3 minutes
B1. Squat Clean
5, 5, 5, 5, 5; rest 30 sec
B2. 15 Ctb Pull ups for time x5; rest 3 min
C1. 10 Db Snatches #65 (5 per arm, alternating)
x 5; rest 30 sec
C2. 30 Unbroken double unders x5; rest 3 min

A. 85,90,95,100,105
B1. 115,120,125,130, 130(3)
B2. Done
C1. #60
C2. Done

Wow this was a long workout today. I was so tired by the end. I'm pretty excited about my snatches. 60#snatches we so hard.

5/3 1k row/grace

AM
Row 1K for time (this must be all out)

PM
"Grace"

1 k row - 4:07. (Previous faster 4:17)
Grace-2:50

5/1 Deadlifts

A. Deadlift
1, 1, 1, 1, 1: rest 3 min
B. build to a max split jerk
+
Drop to 85% and perform 1 rep every 45 sec for 20 reps
C. EMOM for 7 min
3 power snatches @ 75%
D. Good Mornings 6-8 x 4; rest 2 min

A. 275,275,275,275,280
B. 155 (failed 165) should have gotten it but my shoulder is buggin and I didn't want to push it
130 x 20 reps
C. 85
D.

4/30 front squats

A. Front squats 3,3,3,3,3; rest 3 min
B1. BB Walking Lunge (16 steps)
Rest 30 sec
B2. 20 GHD sit-ups x4
Rest 3 min
C. EMOM -- 20 mins
Odd min: 30 sec max double unders
Even min: 30 sec max goblet squats with #53

A. 155, 155,155,155(2), 155
B1. 95, 105,105,105
B2. Yep.
C. DU- 40,51,52,52,53,51,46,50,40,43
squats-14,15,14,15,14,14,14,14,15,15

Feel good about those front squats. Everyone rep felt like I had to work hard to not fail. Stayed at 105 for the lunges cause I didn't feel like I was going deep enough.
Liked the EMOM. It was a good change from all the strength and heavy metcon a we've been doin!!