Saturday, 8 September

Training (1p)

A. Clean and Jerk Work

*Worked on the Shankle Complex

*280/295/310(-both jerks)/315(-last jerk)

B. MAP Work

2 sets @ 50, 60
5 min amrap
15 kbs
30 double unders

Old Scores @50% = 4 Rounds, New Score = 4 Rounds

Old Scores @60% = 4+5 KBS, New Score = 4+7KBS

Rest 3 min

*5 muscle-ups during 2 rest periods (Completed both 5/5)

+(rest exactly 3 min before next sets)
2 sets @, 70, 80
5 min amrap
Run 200m
10 burpees

Old Score @70% = 3 + 75m Run, New Score = 3+50m Run
Old Score @80% = 3 + 200m Run, New Score = 3+125m Run

Rest 3m

*4 muscle-ups during 2 rest periods, Completed Both 4/4

+(rest exactly 3 min before next sets)
2 sets @90, 100%
5m amrap

Row 250m
15 box jumps 24"

*90% = 3+205m Row, New Score = 3+30m Row
*100% = 3+3BJ, New Score = 3+175m Row

rest 3m

*3 muscle-ups during 2 rest periods, completed 3/8(max set)

*Overall a really good day. Got to train with Zach which always helps. Look forward to a day off tomorrow and then starting another great week of training.