AM
A1. Defecit Reverse Lunges Back Rack 16 Alternating Reps rest 1 min x5    USED 55# FOR A1-A3
A2. Snatch Grip Romanian Deadlifts 10-12 Reps rest 1min x5
A3. Sumo Stanch Good mornings 10-12 Reps rest 1 min x5
A4. Reverse Hypers 10-12 Repsrest 1 min x5    USED 10’S ON EACH SIDE
B. w/ snatch Grip 5 Klokov Taps 5 Klokov Pulls+ 1 Hang Squat Snatch + 1 Snatch 10 Complexes 5 @ 65lbs 5 @85-95lbs rest as needed btwn    THIS FELT BETTER TODAY, POWERED INSTEAD OF SQUAT LIKE YOU WANTED ME TO PRACTICE.
C. w/ snatch grip 5 Klokov Tap + 5 Klokov Pulls + 1 HAng Squat Clean + 1 Squat Clean 10 complexes 5 @ 65lbs 5 @ 85-95lbs rest as needed btwn   THIS FELT OK, BUT HARDER FOR ME TO GET THE TIMING ON THE CLEANS VS. SNATCHES. SOMETIMES I FEEL MYSELF WANTING TO GET UNDER THE BAR TOO QUICKLY. BUT DID FEEL BETTER THAN LAST WEEK.
+
AB 3 hard Pedals
+
AB 12 Seconds @ 100%
Rest 3 min    973, 973, 947
x3

PM
Team Training

Variation of the Invite Team WORM workout
3 x Legless Rope Climbs buy-in for each team member (Any order) pretty easy
20 x Strict HSPU per person..while 1 partner is holding a HS  did my 20 UB after holding for dunfee’s set
30 x Worm Clean and Jerks  cleaning the worm felt awkward, definitely the hardest of the movements we did was picking it up off the ground, yuck! I noticed my right side, shoulder and core/back stabilizers fatigued quicker than my left side!
30 x Synchro worm burpee overs
30 x Worm Thrusters
After team worm stuff, I did every 90 seconds for 5 rounds alternating with Josh Rose: 20 weighted ghd’s while partner holds dball for 60 seconds.
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