4-8-18

1. Warm-up
4 Steady Rounds:
10 Goblet Pause Squats
10 Strict Pull Ups
15/10 Calorie Row

2. Lift
Find 3RM Front Squat

245

3. Conditioning
AMRAP 3 Minutes
Max Clean and Jerk 95/65lbs
Rest 3:00
AMRAP 3 Minutes
Max Bar Muscle Ups
Rest 3:00
AMRAP 2 Minutes
Max Overhead Squats 95/65lbs
Rest 2:00
AMRAP 2 Minutes
Max Chest to Bar
Rest 2:00
AMRAP :90
Max Thrusters 95/65lbs
Rest :90
AMRAP :90
Max Pull Ups

Total reps: 191
I beat Ryan by 1 and Matt by 2

40 ub singles clean and jerk. Did 30 in 2:14.
25 bar muscle ups as 10-8-4-3
35 ohs as 20-3-7-5
32 c2b as 10-8-7-5-2
21 thruster as 10-5-6
36 pull ups as 15-10-5-5-1

4-6-18

1. Warm-up
2 Steady Rounds:
12 Hang Cleans 115/75lbs
18 Push Ups
24/18 Calorie Ski

2. Lift
Find 1RM Power Clean

235
Stopped there cuz wrist is feeling better and don't want to set it back

3. Conditioning
3 Rounds:
10 Power Snatch 135/95lbs
20/12 Calories on Bike
30 Wallballs 20/14lbs

Time: 13:16
Snatch all singles. Missed 6th rep in 3rd set.
Bike at 305 watts on rogue
Wb ub

4-5-18

Conditioning
AMRAP 20 Minutes
50 Double Unders
5 Squat Cleans 205/145lbs
5 Muscle Ups

R: 4+3 squat cleans
Just short of my goal of 5 rounds. Squat cleans we're heavy from the start. No misses. Muscle ups were ub. 2 of 5 dus sets ub.

4-3-18

1. Warm-up
3 Steady Rounds
Row 400m
20 Box Step Ups 24/20″

10:44, oops did 4 rounds.

2. Strength
Find your 5RM Touch and Go Deadlift
Check out our video for some efficiency tips HERE
Do not drop, bounce, or punch the barbell. There should be zero momentum added to the barbell from the floor

365

3. Conditioning
For Time:
Run 1k
Row 1k
Bike 3k
Row 1k
Run 1k

Time: 25:50

Run 6:02
Row 3:45
Bike 4:53
Row 3:44
Run 6:10