Strength:

A) Work to a Heavy Snatch Single

B) 20 Squat Snatches @ 80% of Heavy Single

C) Work to a Heavy Double Front Squat

Conditioning:

3 Rounds

20 Box Jumps
15 Front Squats @ 155
10 HSPU

P.M

12.4
12 Minute AMRAP
150 Wallballs
90 Double Unders
30 Muscle Ups

Results:

A) 235 - Felt really good, went for 240 felt like 300. Back and start were on point

B) 5:20 @ 185 - No missed Reps, just came off the bar and a couple deep breathes and tried to put my hands back

C) 280 - I started getting really light headed so cut it short

Conditioning:

9:38, HSPU werent very smooth and had to break up the front squats the second and third set. My back was starting to tighten up. Getting back into it.

P.M

Got 18 Muscle Ups in, 10 off of my open score. The wallballs took forever.... literally 2 minutes longer than the open which really shrunk my time for muscle ups, shoulder need work