Warm up:
400m run or 500m row
3 rounds
20 single unders
10 barbell deadlifts
5 barbell push jerks
2 skin the cats
WOD:
A. EMOM for 12minutes: clean & jerk
B. *2min AMRAP CTB pull ups
*2min AMRAP T2B
*buy in of 5 C&J @ 155/105 on each AMRAP
Powerlifting:
A1. 3 x 5 high bar back squat @ 88% 1RM, rest 3 minutes
A2. 3 x 5 weighted pull ups (work up to a max), rest 3 minutes
B1. 3 x 10 reverse hypers, rest 30 seconds
B2. 3 x 10 DB press, rest 30 seconds
Shout-out to Patrick and Ryan for their assistance Tuesday. Feeling a lot better!
Glad to hear it. You had us worried there for a bit. 🙁
Good looking programing!
No worries man, glad you’re feeling better.
A. 165
B. Rx’d 30/0 (5 C&Js)
A. 105# (PR)
B. Scaled to 95#/7; second AMRAP 85#/12
Thanks for the great coaching Mandee!!
Hey, I forgot a blue skip rope over on the ab mat cupboard. If anyone sees it can they set it aside for me? Thanks!
I got you homie
A. 230 (5#PR)
B. rx 27 / 15
My man Nate Dawg keeeeelled that c&j. Nice PR!
260 / 20 / 17 rx
205/25/18
C&J heavy singles was a poop-fest.