11/19-11/21

Sat:  OFF

Sun:
AM:
back squat x 5 x 5 @ 235x2/245x3
pushpress x 5 x 5 @ 195lb
jerk dip squats x 5 x 3 @ 270lb
PM:
5 sets:
5 TnG power snatch @ 115/125/125/135/145
5 TnG hang power clean same weight
8 CTB pullups
sprint 100m
rest 5 min
(rest 10 min)
400m run @ 90% (uphill one way)
72/65/72/70

Mon
PM:
10x: 30 sec airdyne @ 90%/30 sec @ 50%
rest 8 min x 3 total sets; practiced muscle up to handstand pushup