9:30 am

A.
2 sets of:
100 meter Walking Lunge (uphill)
Airdyne X 1 mile
30 Pull-ups
-done wearing 20# vest.
Rest as needed b/t sets.

2:30 pm

B.

Five sets of:

Front Squat x 1 rep

Rest as needed

Build over the course of the five sets to today’s heavy front squat. It does not need to be a 1-RM, just heavy for today.

C.

Five sets of:

Snatch x 1.1.1

Rest as needed

Work only as heavy as perfect mechanics and good speed will allow.

2nd attempt @ 245.

D.

Three rounds for time of:

50 Squats

7 Bar muscle-ups

135 pound Hang power snatch, 10 reps

5:30 pm

E.
Emom for 20 minutes:
Odd mins - Row 200 meters
Even mins - 12 V-ups

Results:
A) 8:19, 7:40 - much better output the 2nd set.
B) 275, 335, 375, 405, 445(f) - close! 445(f) - not so close.
C) 185, 205, 225, 235, 245 (2/3), 245 (2/3)
D) 8:13
E) Complete