Training Aug 23

function:

AMRAP Push Ups
rest 30 sec
15 GHD back extensions
rest 30 sec
20 jump switch lunges (JSL)
rest 3 min x 5
(get hips to full extension on switch in air for lunges)
+
FLR on floor - 2 min accumulated
(front leaning rest - top of push up, shoulders down and back, belly up and in, tight throughout)

being

A. clean grip dead lift @ 11X1; 60% 1RM; 8 sets of 3; rest 45 sec
B1. high hang power clean - 3 x 3 @ 80%; rest 2 min
B2. close grip bench press @ 30X1 - 5,5,5; rest 2 min
C. GHD raises - 12 x 5; rest 1 min

will

part 1:
AMRAP E-ROM HSPU
Run 400 m @ 90%
rest walk 5 min x 5
+
AMRAP Triple Unders in 1 min
1 min rest x 4

rest 6+ hours

part 2:
A. Clean and Jerk - 3 on the minute for 6 minutes @ 75% 1RM
B. Power Snatch - build to a tough single in no more than 4 sets
+
for time:
row 500 m
15 squat clean thruster - 155#/105#
row 500 m
15 squat clean thruster - 155#/105#
row 500 m