A.M Strength:

A) Work to a Heavy Snatch Single

B) EMOM x 6  - 1 Heavy Snatch

C) 5 Sets of 1 Power Clean + 1 Clean

D) 5 Sets of 3 Tempo Front Squats (3 seconds down, 3 second pause at bottom)


P.M Conditioning:

A1) 1 - 1 - 1 - 1 - 1 - 1 Weighted Pull-Ups; rest 1 Minute
A2) 6 - 6 - 6 - 6 - 6 - 6 Muscle Ups; rest 1 Minute

B)
15-12-9
Deadlifts @ 315
HSPU

C)
Accumlate 2 minutes in L-Sit


Results:

A) 225

B) 215x1x3/220x1x3

C) All sets completed at 235

D) 225/235/235/235x2/225

*While not very good numbers, I did enjoy the tempo work. I am going to try to incorporate it more frequently into squatting. Cleans and squats still need to be more upright, I can feel myself getting pulled forward on both.

P.M

A1) 35 - 55 - 65 - 85 - 90 - 90
A2) 6 - 6 - 6 - 6 - 6 - 6 

B) 8:08 - all badly broken, lower back starting cramping up, it was hard to lock out. HSPU felt great, really need to keep hammering my deads.... 

C) Complete