2-16-18

1. Primer
12-9-6
Row For Calories
Burpees over Rower

2. Strength
Front Squat
50 Reps for time @ 67.5%
Rack/Unrack anytime

My back is so tight from db snatches yesterday. I did 50 reps at 165 in sets of 5. Tried to do 5 rest 20.

Time: 6:54

3. Met-Con
6 Rounds:
50 Double Unders
6 Power Snatch 185

I did 75% max for snatch (145) for two sets then had to drop to 135. All singles.
Dus broke all but one set.

Time: 14:28

4. Interval
AMRAP 4 Minutes
7 Push Jerk 135/105lbs
7 Lateral Burpees
Rest :60

R: 3+3 PJ
Finished 3 rounds in 3:21

AMRAP 3 Minutes
Max Distance Handstand Walk
Rest 2:00

Distance: 1x down

AMRAP 4 Minutes
7 Push Jerk 135/105lbs
7 Lateral Burpees
Rest :60

R: 3+2 PJ
Finished 3 rounds in 3:27

AMRAP 3 Minutes
Max Distance Handstand Walk

Distance: 1x down

2-15-18

Met-Con 
Five 6:00 Rounds
40 Wallballs 25#
30 Dumbbell Snatch 50/35lbs
Max Calories on Rower in remaining time
No Rest

Cals 31, 15, 9, 1, none

Last round got 27 snatch. Def should've been back on Rower for a cal or two. I broke 1x too many on snatch.

WB as 20-20, 20-10-10, 20-10-10, then 10s

2-13-18

3 Rounds For time:
15 ghd
15 box jumps 24"

Time: 4:12

5 rft:
6 alternating TGU
10 slamball 30#

Time: 14:15

Straight into 5min z1 row
1218m at 2:03.5 pace

2-11-18

1. Warm-up
Row 100/80 Calories

Time: 7:38

3. Met-Con 
AMRAP 20 Minutes
3 Rounds of “Cindy”
3 Squat Cleans 165lbs
Add 10/5lbs each Round

4+44 reps
That's 3 squat cleans at 195 plus 9 pushups in the second round.