On vacation...did a lightweight DB Linda-ish. 35# DB 10! deadlift/fly/clean...14:40

Wasnt ready for a rest, so redid 200715. 30 clean and press, 135 lbs at bw 165 for time: 9:55.

Macro view template analysis

Workout Structure: 

First day was cleverly used two templates of “For Time” and “AMRAP” together. This exercise was a triplet modality that is combined of a moderate weight movement from weightlifting, high height box jumps from gymnastic and max cal row from metcan modality. This WOD was focused on minimum time to perform the first part (for time) and max cal for second part (AMRAP). In this WOD, athletes learn to how control the fatigue and continue the reps for break the records despite being tired. The training purpose was to improving the cardiorespiratory endurance, stamina and
strength. Moreover, the lactic acid was dominant energy pathway in this program.

Second day followed “as heavy as possible” template. This exercise was a single modality that includes 2 high skill and heavy weightlifting movements. The purpose of the exercise was to perform the snatch and c&j with heaviest resistance and increase their records. The amount of resistance should be progressively increased to reach their record. Strength played the major role in this WOD. Moreover, the phosphagen system was the dominant energy pathway in this program.

Third day was followed “AMRAP” template. This exercise was a single modality that was includes 3 movements from gymnastics modality. The training purpose was to improving the muscular endurance. Muscular endurance and cardiorespiratory played the major role in this WOD. Moreover, the aerobic system was a dominant energy pathway in this program.

Conclusion
In this cycle:
The combinations of WGM; W and G have been used, respectively.
Two single modality days were used in this cycle.
No couplet modality can be seen in this cycle.

Overall, all 3 energy pathways (phosphagen, lactic acid and aerobic) were challenged in this cycle. Moreover, the cardiorespiratory, stamina, strength were involved in this circle of programming. 
As a final note, “For Time”, “AMRAP”, “AHAP” templates were used for programming in this cycle.

You can see other analysis in my instagram page.
Enjoy your rest day and recover your physical and mental dimensions