A. Power Snatch + Squat Snatch + 2 OHS; 1 complex on the 90 seconds for 10 sets (50-60% of 1RM)
+
40min @ Continuous Pace:
2min Bike @ 275 watts
3 Squat Cleans @ 225#
50' Horse Walk (forward, then backward)
30 Sec Hollow Hold
2min Row @ 2:05 pace
8 Deadlift @ 225#
50' Duck Walk (forward, then backward)
20 Sec bent arm hold
2min Run @ easy pace
15 Wall Balls @ 30#
5 Deck Squats
30 Sec Arch Body Hold
A. 135 - 155 for all. these felt good today. shocking, upper body pretty sore from Wed.
just kept moving. steady pace. used 60# DB for squat clean, right forearm bothering me in front rack. Was really tired after and during, didn't sleep well last night, thats prob why
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