EMOM for 5:00 – 1 3-Position Clean + 1 Jerk @ 155#
1a) 4X5 Weighted Strict Ring Dips (DB between legs) + ME Kipping Ring Dips (drop DB, while still in support pos on rings,& begin ME Kipping) – heaviest possible, rest 90 sec. 1b) Back Squat: 4X8@80% – quick up and down with no pause every set, rest 90 sec. 8 min AMRAP 1 Clean 155/105 15 DUs 2 Clean 155/105 15 DUs 3 Clean and so on up the ladder ------------ Ended up doing the 8 min amrap on Thursday of last week. Finished the set of 7 cleans and 15 DUs, completed 1 clean on the 8s. Did a 5 min ME of 155# bench press. That sucked to say the least. Monday did the 3 positions clean and Jerk. Felt ok, not great, but not bad either. Did the A, B of Dips and Squats. I just did heaviest possible dips, not on rings (none in the gym). Did this with a 30# dumbbell. Back squats were based off of 310#, so that came out to 250#. These felt heavy, didn't move as fast through them as I wanted. Finished off with the WOD I originally had for today actually. 20 mins of 1 min on ME Row, 1 min off, goal of 3000 meters. Hit 3006 total.
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