3 rounds for time 15 thrusters @ 135 15 burped box jumps, 24” 15 CTB pull ups Saturday A. Jerk – HS; 80%x1x3 B. Power Snatch – 70%x3x3 C. Power Clean – 70%x3x3 + 5K row – goal here is sub 19 minutes… RESULTS: A. I didn’t get to workout on Friday, so I did […]
A. Snatch (mid thigh + mid hang), 80% x 1.1 x 4, rest 15 sec., rest 2 minutes B. SJ @ 70% x 2 reps EmOM x 6 minutes C. FS @ 78% x 3 x 3 + For time 100 wall ball, 20# 30 MU RESULTS: A. 160# B. 205# C. 260# D. 10:18. […]
A. Power Clean + PJ; 75% x 2 x 2, 80% x 1 x 1 B. Good Morning x 10 x 3 sets C. 3 positional PS (hip, mid thigh, mid hang) – build to max in 10 minutes + 15 minute amrap 3 PS @165 6 T2B 9 HSPU 12 burped box jumps, 24” […]
A. Snatch; 80% x1 x3 B. Back Squat @ 85% x 2 x 5 sets + 5 rounds @ 80% 70 double unders 500m row 20 S2O @ 95# 20 kb swings @ 55# 20 OHS @ 95# rest 5 minutes bt. rounds.. switching up the order each time RESULTS: A. 165 B. 315 C. […]
A. Snatch balance – EmOM do 2 reps x 6 minutes B. 2 position clean (mid hang + floor) + pJ @ 65% x 4 sets C.1 Good Morning x 5 x 3, rest 60 seconds C.2 Pendlay row x 5 x 3, rest 60 seconds PM 3 rounds for time 15 thrusters @ 135 […]
10 minute amrap @ 80% 200m row 15 kb swings @ 55# 10 HSPU -rest 5 minutes 10 minutes @ 80% cal on AD rest 5 minutes 10 minutes @ 80% 15 cal on aD 10 wall ball @ 30# 15 pull ups rest 5 minutes 10 minutes @ 80% cal on AD RESULTS: A. 4+5 […]
A. Snatch; HS B. C&J; HS C. Front Squat @ 85% x 2 x 4 + 10 minute amrap 5 squat clean to OH @ 165 5 burpees over barbell 5 MU RESULTS: A. 195 B. 265 *video C. 275 D. 4+10. I completely overpaced this one. Bonus: I did a 5 min AMRAP @85% […]
A. Power Snatch; HS B. Hang Power Clean – tough double C. SJ – EmOM @ 80% of 1 RM x 1 rep x 7 minutes + 12-9-6 power clean @ 135# burpee box jump, 24” -rest 10 minutes- 15-12-9 hang squat snatch @ 95# CTB pull ups RESULTS: I worked with Power Snatch and […]
A. Snatch from mid hang – build to a tough single B. EMOM x 8 minutes = 3 hang squat cleans C. Back Squat @ 95% x 1 x 3 + 4 rounds @ 80% 400m row 20 CTB pull ups 20 kb swings @ 55# 12 thrusters @ 105# 5 MU rest 5 minutes […]
A. Mid hang PS + hang PS; 75% (1+1) x 2, 80% (1+1) x 3 B. Clean pull + mid hang PC + PJ – build in complex over 10 minutes C. RDL @ 75% of 1 RM BS to knee only w/ 2 sec. pause x 3 x 3 + complete the following @ […]
