So I decided to follow the Outlaw Way Programming, I saw how effective it was for both Austin Stack and Kevin Simons at the Northwest Regionals this year so hopefully it will give me a little more direction and structure to my training.

A) High Box Snatch 7x2

B1) 4x3 Snatch Pulls
B2) 4x3 Snatch Drops
(rest 60 sec between lifts)

C) EMOM x 10
Odd 15 T2B
Even 8 wtd GHD back Ext.

D) 1 Round
5 MU/100 m Row
4/200
3/300
2/400
1/500

P.M

12 Min AMRAP
1 20' Rope Climb
1 Clean+ 4 Jerks @ 185

Results:


A) 205/205/205/205/205/210/210


B1)185/195/20/215
B2)115/125/145/165


C) Completed w/7.5 lb db (terrible I know)


D) Unbroken 7:37 (arms were on fire) 


P.M

11 Rounds