Warm-up:
Pigeon Stretch x 30 second/side x 2
Plate Good Morning x 20 x 2
Handstand Kick-ups to freestanding hold x 10
Kip Swing on Bar x 10 x 2 (hold something between the feet here)
Gymnastics:
A1. Weighted Strict Pull-ups x 1.1.1 (rest 10 seconds between clusters) x 3 sets
A2. 1 1/4 Strict Dips x 3-5 x 3 sets
Strength
A. 3-Position Clean (High Hang, Above the knee, floor); 50%x2; 60%x2; 70%x2
B. 2-Position Clean (Above the knee, floor); 75%x1; 80%x1; Heavy Single (2 attempts)
B. Front Squat; 80%x2x4
C. Behind the Neck Snatch Grip Strict Press x 5 x 3
Conditioning
Every 3 minutes, for 24 minutes (2 sets of each):
Station 1 – 45/35 Cal Assault Bike + 15 Push Presses @115/75
Station 2 – 500/400 Meter Ski Erg + 20 Chest-to-Bar Pull-ups
Station 3 – 400 Meter Run
Station 4 – 50 Double Unders + 25 Power Cleans @115/75
Full Range Competition Training 
Just worked a few clean and jerks at 135,155. Then some cleans up to 225.
Then the metabolic piece:
Station 1: 4 push press/ 41 cals
Station 2: 17/12 chest to bars
Station 3: like 1:40 both times
Station 4: about 2:47 and 2:57
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Warm up: done
Gym: PU – 20×2/24×1
Dips: done
Barbell:
145-200
215-230
245-265
FS: 270
Press: 65-95
Conditioning: this got tough real quick. Missed 8 pull ups the first round. Missed 6 cals and PP in the second round in addition to 10 pull ups.
Ran out of gas. My fault for not preparing with food and sleep. Need to make sure I’m properly fueled before sessions, especially on days like this. Will be better. Onward!
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Warm up: done
Gymnastics:
A1: 3×3@24kg
A2.5×3
Strength:
A. 135, 155, 175
B. 195, 205, 215, 220… Tried 235 but failed
C.255
D. 5×3 @95
Conditioning
Station 1. 45 cals and 6 secs to walk to the ski erg / 37 cals
Station 2. 11 c2b/ 6 c2b
Station 3. ??? Just happy I got rest
Station 4. 12 cleans / 2:54
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Warm-up done
Gymnastics:
A1. 10, 15, 20 #s These felt better than other days.
A2. 5 dips.
Strength
A. 83/95/113. Back is still hurting, so tried to be very careful with form.
B. 120/128. Ok, did not try anything heavier because of so many hurting body parts.
C. &D. skipped for lack of time and back/shoulder/neck issues.
Conditioning:
Station 1 did not get to the push presses, cut back the second round to 20 cals to get in 5 pp.
Got 400m and 5 pullups in each round
Run, finished first round in 2:40, second in just under 3.
Double unders done, first round got 18 cleans, second round 12.
Felt absolutely exhausted heading into the second round of everything.
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