AM
5 sets @moderate/low aerobic pace
Run 800m
15 burpees
10 muscle ups
rest 2:30 bw sets
Sets around 7min. each. Was definitely dragging A$$ this morning and it’s still 90deg in FL!
PM
A. Squat snatch x1/Hang squat snatch x1/Heaving snatch balance x1/OHS x1
– 1 complex on the min for 9 min (3 light, 3 moderate, 3 ‘heavy’-ish)
115 125 125 135 135 145 155 155 165 🙂 I HEART snatch complexes!
155
B. Squat clean clusters 1.1.1×5; rest 20 sec/rest 3 min (push the load
to technical failure – ie hips)
155 165 165 175 175 – tried to catch these and stop the weight before hitting full bottom and skip the stretch reflex. Felt like my elbows and thoracic broke forward more than my hips came up doing them this way.
C. Front squat @6161; 5×5; rest 3 min
115 then 105 the rest. Heavy as I could go and be perfect (well near) going this dang slow.
+
6 min amrap:
20 unbroken wall balls
10 box jumps 30″ (no re-bound)
Got thru the 4th set of UB Wall Balls (20#) at 6:10. Felt better after round 1 than I thought I would. Legs def tired from the tempo work though.
This AM I was just dragging and I’m guessing still dehydrated. Felt like a 4. This evening my legs were aching heading in but then they felt great. Well until the tempo squats. More like an 8. (Working off a scale of 1-10 now. 1 is sick in bed and 10 feeling like a 5 year old).
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Talayna Fortunato 
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