6-22-18

1. Warm-up
Move Steady Through
Row 500m
40 Empty Bar Overhead Squats
Row 500m

20-20 ohs

2. Strength
Power Snatch
7×4 Touch and Go
70%+

135 for 3 sets, 155 for 2 sets, 135 for 2 sets.

3. Strength Accessory
Overhead Squats
7×3 70-80%
3 Second Pause in the bottom each rep

155

4. Met-Con
5 Rounds:
5 Squat Clean Thrusters 205/135lbs
4 Rope Climbs
20 GHD Sit Ups

Time: 22:44

I did 135 and shoukdve done 155 in hindsight.
Ghd were 20, 20, 10-5-5, 5s.

6-21-18

4. Met-Con
AMRAP 12 Minutes
Climb the ladder
1 Muscle Up
1 Power Snatch 145/110lbs
2/2 3/3 4/4 etc…

R: 1 snatch into the 7 set.

I missed 2 snatches, the first rep on set 5 and the 2nd rep on set 6.

All MU UB until set 7 as 4-3.

5. Bitch Work
For Time:
Ski 1k
100′ Handstand Walk
Rest :60
Ski 750m
75′ Handstand Walk
Rest :60
Ski 500m
50′ Handstand Walk
Rest :60
Ski 250m
25′ Handstand Walk

I finished the 75' hs walk at 15:12.  Fell 3 feet short at 14:59.  Walks weren't great today, my best one was 22 feet at the buzzer.

Ski was 1:58 pace.

6-19-18

2. Strength
Box Squat
10×2 @ 50-60%
Speed Work
Rest :30-:60

155

4. Met-Con
21-15-9
Power Cleans 155/105lbs
Box Jump Overs 24/20″
Chest to Bar Pull Ups

Time: 9:58
Clean sets we're divided by 3. Bjo ub. C2b were 11-10, 9-6, 9.

6-17-18

2. Strength
Find 2RM Bench Press

245

3. Conditioning
“Helen”
3 Rounds
Run 400m
21 Kettlebell Swings 53/35lbs
12 Pull Ups

Time: 7:30 ub

4. Conditioning #2
3 Rounds:
40/25 Calories on AAB
20 Bar Facing Burpees

Time: 15:25