OPT x 3 (mon,tues,wed)

Monday

Deadlift 5,4,3,2,1; rest 3 min
for loads: 315, 335, 345, 355 (two singles), 365
+
For max reps
3 min squat clean-165#
2 min squat snatch-135#
1 min thruster-105#
for reps: 16, 10, 6

notes: recently got off of a fast so strength work felt slow. happy with 365; all things considered it was a good lift. second part had little 'pop' out of the bottom, but kept up a solid pace. good session.

Tuesday

Incline bench press; 8-10x3; rest 2 min
for loads: 135, 145, 155 (x10,x9,x8)

for max reps:
5 min burpees
4 min double unders
3 min rowing (no calorie meter :/ )
2 min push press-75#
1 min hand release push ups
for score: 71, 223, (85% intensity throughout, no meter on the rower), 33, 20

Wednesday:

Weighted chin up 2,2,2; rest 2
30, 60, 65
+
15 min amrap
100 power clean-95#
75 chin up
50 front squat-95#
25 t2b
for score: +5 t2b

daily report
body: fucking sore
mind: good, especially after 3 day fast. getting back into it. feels good to be light but need to watch calories. should be eating more to keep up with activity level.
spirit: high
m/f/s: 3/3/7