7-19-19

Squat Snatch
On the 2:00 x 7 Sets:
25' Handstand Walk
3 Ring Muscle-Ups
1 Squat Snatch 135

All sets 48 sec til last 2 were 53.
Hs walk breaks by set: 1-0-0-1-2-1-3. I was very happy with this and technique felt awesome.
No snatch misses.

OHS
10 rep heavy

135, 155 easy. Jumped to 175 and failed on 6th rep. Core stability not legs.

Conditioning
"Scarface"
2 Rounds:
8 Power Snatches (125) 65%
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (105) 57%
8 Bar Facing Burpees
Directly into...
2 Rounds:
8 Power Snatches (95) 50%
8 Bar Facing Burpees

Weights are % of snatch max

Goal: sub 12 with 15min cap

Time: 11:55

Snatches were ub first set then singles next 3 sets then tng 4s for last 2 sets.

7-18-19

Conditioning
"Meter Maid"
For Time:
27-21-15-9:
Wallballs
Box Jump Overs
Power Cleans

Time: 15:29

Wb and bjo ub, cleans as 7s and odd set then 8-7, 9.

Too much rest

Wallball - 30/20 lb, 13/9 kg (Females to a 9' Target)
Box Jump - 24"/20"
Barbell - 115/85, 52/38

7-17-19

2k row
7:38

Into

Airdyne
10 rounds
30 sec at 50%
30 sec at 75%

7-14-19

Speed Squat
8x3 at 65%

185

15min cap
10 rft:
1 squat snatch 145
2 rope climbs
4 strict hspu

Total: 1 hspu from finishing 9 rounds
Had one snatch miss.

You go I go:
10 rounds
7 powerclean 135
7 burpees
200n run

Time: 16:32

Partner: JB