Monday, March 14

Monday- Cl&J tech work + UB Speed work + MAP 1

A. Clean & Push Jerk, 1/min for 10 min, 70-80%- perfect technique

B. Snatch, 1/min for 10 min, 70-80% **full squat- focus on perfect technique

+

14 min EMOM

1st- 3 Strict Press @ 70% 1RM + 5 ring push ups

2nd- 2 Strict Pull Ups **put feet on box for assistance if needed + 3 Kipping Pull-ups

+

Run 800m @ 85%

rest 1 min

Run 800m @ 85%

Shoulders still sore from 16.3 bruises on inside of bicep were I got on top of the bar but couldn't get any higher.

A: 155

B: 95 felt exhausted and shoulders were still sore

14 EMOM

1: 105

2: made all but last set without assistance. Did all kipping fine only dropped off the bar once.

Runs were okay didn't get out of breath