Wednesday

A. 2 Clean + 2 Jerks, 1 rep @ 75-85% each min for 15 min **drop clean from top 165<< that was brutal 

B. Squat Clean & Jerk w/ 2 sec pause in jerk catch, 30 reps @ 75% of A for time:10:59

125

C1. CG Bench Press, 6 sets to build to 1RM **125,135,155,165,175,185

C2. Strict Lean Away CTB Pull Ups, 6 x 4-5 reps, rest 90 sec https://youtu.be/8SWOa_jkHSM **do these on bar

6x4

C. Negative Ring Muscle Up- 1/min for 8 min

+

3 sets @ high consistent effort, mix and match order

Row 500m

20 Wallball, 20#

10 Box Jumps, 30” step down

12 Toes to Bar

Rest 3 min b/w sets

 1st 4:24 fell off box took me a sec to get back up

2nd list reversed. 3:54 

3rd wb row t2b box 

3:44