12/1/16

1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3

155,160,175,185

2. Clean Pull
(90%/3)4

225

3. Front Squat
(70%/5)4

170

4. Metcon

For time:

Bergeron Beep Test

3 rds:

7 thrusters 75#

7 pull ups

7 burpees

Then

Row 50 cals

Time: 4:53

BBT in 2:43 ub

11/29/16

1. Snatch
60%/3  
65%/3
70%/3
(75%/3)3

110,120,130,140

2.  Snatch Pull
(90%/3)4

165

3.  Back Squat
(70%/8)3

210

8min amrap

10 bj 24"

10 Kbs 53

R: 8+10+5

11/27/16

Warm up

3 rds:

Floss ankles

Row 500

Light good mornings

Metcon

7min amrap

7 powerclean 155

7 box jump overs 24"

R: 7+1 clean

Squat cleans

3x5 at 70%

175 as singles 

3 rds for time:

10 DL 275

10 lateral burpees

45ft handstand walk

10:02

All ub but bad hs walks

DB bench press

4x12

60,70,70,70 (only got 10 on last set)