1-23-26

15min z2 bike

All Nasal

57 avg rpm

149 cals

30min cap

15 hspu

40 dus

18-15-12-9-6-3 powersnatch

Weights 95-115-135-155-165-185

Time: 30:00

All hspu 6-5-4.

All dus ub after 1st set.

Snatches no misses until 165 set. Had 4 misses. That killed my time. 

Finished 5 dus into 185 round.

1-21-26

15min z2 bike

56 avg rpm

147 cals

Every 2min for 6 rounds

6 powersnatch 95#

4 ohs

10 bar facing burpees

Time: 45 sec for first round then 44 sec for all rest. Ub.

Rest 8min

15min z2

500m row

12 empty bb thrusters

400m ski

10 t2b

40 bodyweight walking lunges

R: 1+ 18 lunges (didnt do t2b in 2nd round)

1-18-26

Leg day

5 sets

30 fast 3/4 heel elevated goblet squats 35#

Into

12 back squat 3 sec down, 3 sec up

95

115

135

155

175

Dbl DB Reverse lunges step ups 20"

5 reps per leg

35# first set, 50# for rest

Finisher

100 banded seated hamstring curls, red band

100 banded glute bridges, blue band