part 1:
A1. Front Squat Waveload @ 40X1; 6,4,2,6,4,2; rest 20 sec
A2. 25 unbroken chin ups x 6; rest 4 min
B. GHD Sit Ups @ 2010; 18 x 6; rest 60 sec

Waveload: 6,4,2 reps with increasing weight, then repeat with higher weight for the next 6,4,2.

A1. 95#, 115#, 135#, 150#, 180#, 205#
A2. 25, 25, 25, 22+3, 22+3, 18+7
B. That felt good

A. Push Press/Push Jerk/Split Jerk - 1.2.3 x 5; rest 4 min
B1. Snatch Grip Push Press @ 12X2; 5,5,5,5,5; rest 2 min
B2. Wide Grip Alternating Strict Pull Ups @ 2010; 6 x 5; rest 2 min
(pull chin over alternate hands per rep)
+
3 rounds for time:
12 supinated weighted chin ups - 1/3 BWT attached
12 depth challenging HSPU

A. 135#, 135#, 140#, 145#, 150#
B1. 95#, 95#, 115#, 125#, 125#
B2. These were cool.
Met-Con:
Completed 1 round then had to go to work.

part 1:
A. Muscle Snatch @ 11X1; 2-3 x 5; rest 2 min
B. High Hang Power Snatch @ 11X1; 2-3 x 5; rest 2 min
C. Power Snatch @ 11X1; 2-3 x 5; rest 2 min
D. GH Raises @ 20X0; 15 x 4; rest 90 sec

rest as needed

part 2:
5 sets:
15 burpees
20 unbroken box jumps - 20/14"
25 unbroken double unders
rest 2 min

A. 95# 3,3,3,3,3
B. 115# 3,3,3,3,3
C. 125# 3,3,3,2,3
D. Hammys will be sore for sure!

P2.
DU's were not unbroken on the first set but the next 4 they were.

Rest Day

A. Tall Clean - 5 sets of 3; rest 90 sec - work on speed, not load
B1. Front Squat Cluster @ 30X0; 2.2.2.2.2 x 4; rest 120 sec
B2. 20 unbroken CTB chin ups x 4; rest 120 sec
C. GHD Sit Ups @ 2010; 25 x 4; rest 90 sec

A. 95#
B1. 95#; Clusters are cool.
B2. First few were unbroken then I had to reset myself each time
C. Pretty tough but I completed them.

A. Close Grip Bench Press - find your 1RM
B. Seated Behind the Neck Press - find your 1RM
(bar starts on neck, not overhead, start in high bar back squat position, then sit back unsupported on bench, set it, then press)
C. Supinated 1RM Chin Up weighted
D. DB External Rotation @ 3010 - amrap/arm @ 10% A - 1 set per arm
(10% of A as DB per hand)

post exactly like this:
1. CGBP 1RM
2. % of CGBP 1RM used for #2
3. % of CGBP used for #3 including bwt in # (i.e. 90# DB + 160# bwt = 250#)
4. reps/arm using 10% of CGBP 1RM
(i.e. 290#, 64%, 87%, 8 reps/arm)


1. CGBP: 165
2. 140# = 84%
3. 71% of CGBP; BW=177 + 55.5 = 232.5#
4. 16.5, used the 15# DB. 11 with the left arm 10 with the right

part 1:
Run 60 sec @ 85%
Rest 5 min x 8
(perform HSPU practice for 10 min b/t sets 4 and 5)

rest 4+ hours

part 2:
A. Snatch Grip Dead Lift @ 6011; 6-8 x 5; rest 2 min
B. High Hang Power Snatch - 3-4 x 5 - 80% effort; rest 1 min
C. GH Raises with bands @ 20X0; 12-15 x 4; rest 90 sec

A. 115# 8,7,6,6,6
B. 115# 4,4,4,4
C. Only did 10 on each, they were super hard