9-15-18

Teams of 3
35min cap
Every 5min 45 cal row and 30 t2b

250 clean and jerk as

50 at 95
50 at 115
50 at 135
50 at 155
50 at 185

We finished 9 at 185

Partners were Naeem and Matt

9-14-18

Conditioning
3 Rounds:
6 Muscle Ups
3 Squat Cleans 185lbs
4 Muscle Ups
2 Squat Cleans
2 Muscle Ups
1 Squat Clean
Rest 2:00

All mu ub, cleans as singles.

R1: 3:12
R2: 3:44
R3: 3:31

Tabata Plank Holds
8 Rounds
:20 on / :10 off

No prob

2B. Strength
Back Squat
3×3 @87.5%

185, 215, 235, 245 x3 each. Shouldve done 260 but wasnt feeling it.

9-13-18

3x5 DL

135, 185, 225, 255 at 5 each

Then 3x5 at 275

Gymnastics Accessory
EMOM for 10 Minutes
8 Box Jump Overs 24/20″
4 strict c2b

All ub with 27 sec left

10min z1 row
2:08 pace
2351m
146cals

9-11-18

5x5 back squat
70%

210

Conditioning
AMRAP 6 Minutes
40 Bar Facing Burpees
30 Overhead Squats 135/95lbs
Max Dumbbell Box Step Overs in remaining time
(24/20″ with 50/35s-2 dumbbells)

R: 4 box step ups

10min airdyne
30 on 30 off

9-9-18

2. Oly
Pause Power Position Clean Warm Up(Skip to 2:40 for the Clean portion of the video)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

135

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS

Built by 10 each set

135-185 no misses

3. Conditioning
AMRAP 12 Minutes
15 Kettlebell Swings 70/53lbs
12 Burpees to 6″ Target
9 Strict Handstand Push-Ups

R: 2+5 hspu missed number 6 at buzzer.

5. Strength Prep
Single Arm Dumbbell Push Press
4×12 (2 sets each side)

35, 50

Then

Sots Press
(From front rack)
5×5

45# bar

Terrible