9/2
1. Warm Up
Floss Shoulders
4 x 10 KBS
100m Run
10 heavy WB @20#
2. Strength
Strict Press 2 x 10 @65/65#
2 Reps E2MOM for 12 min. AHAP
2 @80/85/85/85/85/90#
3. Oly
Pause Power Position Clean Warm Up
4 x 3 @40-60% Jerk last rep
3 @65/70/75/75#
Hang Clean E2MOM for 12 min.
2 Reps @85%+ Jerk last rep
NO FAILS!
2 @95/105/115/115/115/115#
4. Bitch Work
Way too hot for a 3 mile run. Skipped it.
5a. Gymnastics Accessory
GHD Situps 5 x 10
5b. Strength Accessory
Back Rack Walking Lunge Steps
50' x 6 Heavy. Rest as needed.
Did 3 rounds at 55# and had to stop because my knees were hurting and I freaked out. Right knee especially felt bad. Probably should have done these without weight.
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