9/23/16

6min emom

3 front squat 185

12min emom

Even: 4 powersnatch 95

Odd: 1 strict muscle up + 5 strict ring dips

Powersnatch

5x2 at 75-80%

135, 145, 155 for 3 reps

12 min amrap

5 muscle ups

15 abmat sit ups

10 kb snatch total single arm 53

12 cal assault bike

R: 4+4 cals

9/22/16

Conditioning
1 Round:
800 Meter run
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Run
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Run
20 DU, 9 HPC (135/95)

Time: 23:21

Hpc in 7s, 8-7, 9s

Was going about 70% throughout. Not good sleep last night.

9/20/16

With a running clock...
AMRAP 5:
50 WB Buy-In, 20#
12 DL (185/135), 12 Barbell Burpees

R: 2+12+1 burpee

All ub including wallball

... Rest 5:00...
AMRAP 5:
35 WB Buy-In
9 DL (225/155), 9 Barbell Burpees

R: 2+9+1 burpee

All ub

... Rest 5:00...
AMRAP 5:
20 WB Buy-In
6 DL (275/185), 6 Barbell Burpees

R: 3+3 Dl

Ub sets with rest between