Focus on controlled efforts, no redline.
Phase 1 @ 95%:
5 min. AMRAP:
5 Squat Snatch @ 135#
10 Bar facing Burpees
rest 25 min.
*4 rounds + 4 snatch. Felt good. Burpees made me tired. All squat snatch unbroken each round.
Phase 2 @ 95%:
7 min. AMRAP:
5 Deadlifts @ 315#
5 Wall Walks
rest 30 min.
*5+2 wall walk. Deadlifts were easy. Wall walks kicked my ass.
Phase 3 @ 95%:
9 min. AMRAP:
25 Wall Ball
50 Double Unders
*7 rounds + 1 Wall Ball. First 4 rounds of wallball UB, then started 15/10. Tripped on double unders once in round 1 and 7, all others UB. Felt good today. Recovered fast.
Rest 6+ Hours
10 min. Airdyne @ Z1
30 min. Mobility
10 min. Ice Bath
I can do all things through Him who strengthens me. - Philippians 4:13
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