10” AMRAP
50 burpees
50 DB thrusters at 25lb
Max distance HS walk

22 feet

My back seized up on the walks so I’m gonna have to redo this one.


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Tonight:

Metcon (Time)

5 Rounds

20 Cal Echo bike

10 Overhead squats 135

14:50. Rx'd

High-Hang Snatch (This is a squat snatch! Heavy triple)

115

Snatch Pull (6x3)

135-155-165-175-185-195

Front Squat (3,2,1,1,1)

235-225-275-295-315(f)

2k Row (Time)

Max Effort 2k Row

7:23

Metcon (Time)

5 Rounds
100 foot Overhead walking lunge 75/50
10 HSPU

23:32 kipping hspu

Snatch (6X6 ADD 5lbs from last time)

squat snatch

95-practice

Power Clean (6x6 add 5lbs from last time)

135

25 Cal echo bike
10 Ring MU
10 Clusters 165/115

approx 6 min. 

Metcon (Time)

3 Rounds
30 janda sit ups
30 Wall balls 30/20

9:24

2 Position Clean 

Floor + Hang without dropping the bar

205-fail on 225 hang

Clean High Pull (6x3)

225

Back Squat (3,2,1,1,1)

325

Metcon (2 Rounds for time)

10-8-6-4-2
Deadlift 255
Bench 185

Rest 5:00

10-8-6-4-2
Deadlift 255
Bench 185

15:50 includes rest.

Metcon (Time)

1k row
100 DB Thrusters 20lb
1k row

14:18

Power Snatch (6X6 ADD 5LBS from the last time)

115

Squat Clean (6x6 add 5lbs from the last time)

165

Metcon (Time)

21-15-9
DB squat snatch 100/70
Strict HSPU

12:54

Front Squat (3,2,1,1,1)
285
Hang Snatch (Work up to a heavy double)
145
Everyday is practice.
Snatch Pull (6x3)
205
Metcon (Time)
2 Rounds
100' Hand stand walk
10 Muscle ups
Untimed. Bad headache.
Metcon (Time)
3 Rounds
30 TTB
10 Front squats 225/155

16:47 I think.


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Snatch (10X3 @ 75%)
SQUAT SNATCH
145. Some misses. Good practice.

Power Clean (10X3 @75%)
185
Used this to warm up to snatch

Metcon (Time)
15-12-9
Deadlift 255
Strict press 135

9:04

Metcon (Time)
8 Rounds for time
20 Cal Echo bike
20 Cal Row

24:00

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Power Snatch (10X3)
135

Squat Clean (10X3)
205

Metcon (Time)
3 Rounds for time
300/250m Row
30 Wall balls 20/14
30 Clean and jerks 115/80

26:27


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Front Squat (3,2,1,1,1)
275

Hang Snatch (Heavy double)
135

Metcon (Time)
10 Rounds
5 Power cleans 155
10 Strict HSPU
15 cal row

32:23 Rxd


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3 rounds
30 Burpees
30 Squat cleans 95/65
800m run or 1000m row

I rowed the first 2 rds ran the last

38:52


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5-3-1 deload DL

8x4 Snatch at 115-135
Palm the bar while rxing!!!

8x4 PC at 190

5 RFT
30 cal echo bike
20 Janda sit ups
10 strict pull ups

19:34


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 Just shoulder work today

3 Position Snatch (work to a heavy set. Bar shouldn't be dropped)
HIgh Hang+Hang+Floor
Snatch Pull (5x3)
155 both

Metcon (Time)
50 Toes to bar
50 Strict HSPU
50 Toes to bar

19:30 wow I’m outta shape


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De-load Week Back Squat

50 Janda Sit-ups
50 Strict Pull-ups
50 Janda Sit-ups

9:33

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Snatch balance 5-5-5-5-5
 45-65-95-115-135
I hit em pretty good and solid

Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
I got to 1 pull up after 10-20-30

Fun one!

5-3-1 DL. No injuries

1-10
DL 155
HPC 155
Strict TTB

21:05

Power Snatch Balance (7X5 @ 65%)
115lb

Squat Clean (7X5 @ 65%)
115lb

Metcon (Time)
4 Rounds
25 Cal ass bike
25 Wall ball 30/20

18:05. Subbed 30lb DB thrusters for wall balls


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