20 June

Training (2p)

Warm-Up

6m Z1 Warm-up

BB Complex

Mobility

BBG

1. 7x2 Vertical Clean off High Blocks + 1 Push Jerk – Heavy But Fast

*Complete Both Cleans then 1 Push Jerk

*Worked up to 245, felt good. 

Strength

1. BS: 3x5@75%, 2x5@80%

*305/305/305  325/325
*This is the best my squats have felt in a while.

2a. 5x3 Push Press

*225/235/240/245/245 

2b. 5x3 Pause FS

*225/245/245/250/250

Conditioning:

1.

12m AMRAP of:

15 KBS (2)

1 Trip Prowler (high bar)

15 WallBall Over The 10' Line (20)

1 Trip Prowler (low bar)

 *4+3 KBS

*Brutal

Rest 10m

2.

(3)

400m Run

5 Muscle-Ups

Rest 3m

*2:30/2:30/2:26

*All Mups U/B but took about 20 seconds rest before starting after coming from the run.