Function:
A) Make up lift
B.) 25 min AMRAP
7 Pull-ups
7 KB Thrusters
7 Sit-ups
Train:
A) Back Squats
build to heavy 3 rep
no misses
or….. Make up lift
B.) 25 min AMRAP
7 C2B
7 Thrusters (115/75)
7 T2B
Compete:
A1) Snatch Pulls 4×2
@ 90% – 100%
A2) Back Squats
Heavy 3 rep w/pause
– no misses, heavier than Monday
B.) “Tom”
25 min AMRAP
7 Muscle ups
11 Thrusters (155/105)
14 T2B
-Results to comments!
Made up “Diane” that I missed. Had to modify a bit, as I couldn’t do HSPU with my shoulders bugging me.
Diane @ 185 lbs. for DL’s and 1 pood KB’s push press instead of HSPU’s – 9:21
Also did C&J, worked up to 175 lbs. Elbows and shoulders hurt, so kept weight relatively low.