A.M Strength:

A) 4 sets x 1 Power Snatch+ 1 Snatch @ 85%

B) 5x3 CGBP @ 85%

C) 5x5 Clean Pulls @ 93%

D) HBBS x5@75% 3x5@80% x3@83% x4@81%

P.M Conditioning

A) Work to a Heavy Power Clean + Jerk

B) Games Rope Climb
5-4-3-2-1
Rope Climb
Clean amd Jerk @145/165/185/205/225

C) Froning+
Row 1000 m
10 muscle ups
30 GHD Sit-ups

Results:


Strength:


A) 185/185/185/185


B) 5x3@ 245


C) 5x5@ 275


D) x5@255 3x5@270 x3@280 x4@275




Conditioning:


A) 260 PR  


B) 7:24 - had to change all my weights


C) 7:04 - Muscle Ups were smoked