AM
Run 5min Z1
+
30sec 85% Aero
30sec walk
x 25
+
5min Z1 run
mid day
A. emom - Clean and jerk x 2 wave load 155# 1st min, 185# 2nd min, 225# 3rd min then back to 155# - total of 12mins
B. emom - PS TnG x 5 - 8mins - RESULT 165 (with straps)
C1. Wtd dip amrap 53#; rest 90sec
C2. Strict chin up amrap; rest 90sec x 5
D. build to a 10rm hang squat clean max in 10mins
PM
15min amrap
2 stone over shoulder
5 burpee
sand bag run 200m heavy
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