Training Sept 27

nice

function

A. Clean - build to a tough 1 - go for a 1RM if you feel it - rest LONG b/t sets
B. Max Broad Jump - 5 attempts; rest 1 min b/t attempts
C. 100 wall balls for time (do amrap unbroken, then chip away, no pacing allowed)

being

part 1:
A. Clean and Jerk - 6 sets of 2 - aggressive weight but clean; rest as needed
B. Hang Power Snatch TnG x 10; rest 1 min x 3
C. 15 chin ups; rest 1 min x 4

rest 6+ hours

part 2:
Run 400 m @ 90%
rest 2 min x 5 - same pace per set

will

5 sets @ 90-95%:
5 muscle ups
5 HSPU
10 KBS - heavy
10 box jumps - mid thigh
15 double unders
15 row cals
rest walk 3-5 min b/t set
+
1 set all out:
10 burpees AFAP
25 double unders
10 burpees AFAP
25 row cals