2/17
Lifting skill, cardiac intervals
A – Below knee hang snatch pull x 2/Below knee hang squat snatch x 2, new complex every 2 min x 4

Started 155-205
B – Below knee hang snatch pull x 1/Below knee hang squat snatch x 1, new complex every 2 min x 4

Worked to 215 F225

C – Below knee hang squat snatch x 1, new rep every 90 sec x 4 (build in load from A-C)

Ended at 205

D – Squat clean – 1 rep every 20 sec x 5, rest 3 min x 3 sets (try to find a challenging load in this setup by the third set, continue to work on your finishing position and the timing of your pull under and catch)

Started at 245/ ended at 265 I got tired fast

E – Jerk dip x 2/Split jerk x 1 with 5 sec hold in catch, new rep every 90 sec x 6

Worked 225/245

F1 – Piked position parallette HSPU x 3-4, rest 30 sec
F2 – Kipping HSPU x 4.4.4, rest 15 sec bt 4’s, 90 sec after third cluster x 4 sets
+

I’m sore as heck from these.

Cardiac intervals
4 sets, rest walk 4-6 min to recovery bt sets
Bike 2 min progressive intensity (start at 200 watts, end above 400), rest 30 sec then into following pieces at 90-93% effort
Set 1: 20 row cals @ 1400 cal/hr, 15 burpees to 6in touch, 15 wallballs @ 30lbs, 5 bar MU
Set 2: 15 burpees, 15 WB, 5 bar MU, 20 row cals
Set 3: 15 WB, 5 bar MU, 20 row cals, 15 burpees
Set 4: 5 bar MU, 20 row cals, 15 burpees, 15 WB

Splits are in the board here