9-8-17

2. Strength
Back Squat
3×3 @ 90%
Click HERE for some tips on bracing in your squat.

275x3, then 2 sets of 3 at 285.

4. Conditioning
3 Rounds:
AMRAP 4 Minutes
40/24 Calories on Bike
20 Kettlebell Swings 70/53lbs
Max Strict Handstand Push-Ups in remaining time
Rest 2:00

R1: 8, had 1:17 for hspu did 3-3-2
R2: 4, had 0:42 off yellow bike (harder bike) as 2-2
R3: 2, had 0:43 off yellow bike as 1-1

All kbs ub. Yellow bike is harder so we did 30 cals on that.

9-7-17

5 RDS for time:
7 front squat 165
11 bar facing burpees
15 ghd

Time: 13:31

Ub but transitions were too long.

9-5-17

2. Strength
Back squat
5×5 at 75%

225

3. Metcon
3 rounds:
20 burpees
20 box jump 24"
20 slamball 30#

Time: 9:03
Ub except transitions box to slamballs.

9-4-17

19 Hot Shots
6 rounds:
30 air squats
19 power cleans 135
7 strict pull ups
400 m run

Time: 33:59

First 3 took 15 min
Pull ups ub one set then all 3,2,2
Squats ub
Cleans all singles as 10-9, 10-8, 10-5-4s

9-3-17

1. Warm-up
Floss Shoulders
Then
4 Steady Rounds
10 Kettlebell Swings
Run 100m
10 Heavy Wallballs

2. Strength
Strict Press
2×10

95, 115

Then
2 Reps every 2:00 for 12 Minutes
AHAP

135, 145, 155, 165 for 3 sets

3. OLY
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset each rep

135 for 3 sets then 155 for last

Then
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS

185, 195, 205 for 2 sets each

4. Bitch Work
Run 3 Miles
Negative split each

7:20, 7:15, 6:59

Total: 21:34

5a. Gymnastics Accessory 
GHD Sit Ups
5×15
Rest as needed.