8-16-19

Warm up
3x12 banded good mornings

Deadlift
8x315 ub
7x335 ub
6x365 as 3-3
1x385

3 rounds for time
Ski 50cals
30 single arm db snatch 70#

Time: 21:46

Skis as 2:55, 3:07, 3:17
Snatch as 10s, 6-4s, 6-6-9-9

3 rounds:
400m run
Rest 90sec
500m row
Rest 90 sec

R1: 1:49 and 1:55
R2: 1:48 and 1:52
R3: 1:42 and 1:45

8-15-19

4 Rounds for time w 1min rest between:

15 deficit hspu 2"
10 dbal cleans 150#

12 deficit hspu 4"
8 dball cleans 150#

9 deficit hspu 6"
6 dball cleans 150#

6 deficit hspu 8"
4 dball cleans 150#

R1: 2:48
R2: 3:23
R3: 2:22
R4: 1:29

8-13-19

For time:

30 hang powerclean 155#
60 wallball 20#
800m run
60 wallball
30 hpc

Time: 19:12

Cleans as 6s in 3:05 and 3:12
Wb as 30-15-15 and 20-15-10-10-5 in 4 and 4:30
800 in 4:25

8-12-19

Squat snatch max

185 hit on 3rd try. Ran out of time. May have been able to hit 195 with a good rep.

19min clock:

7min cap:
21-15-9
OHS 115#
Bar over burpees

Time: 6:18

Ohs as 11-10, 8-7, 9.

Rest 5min at the 7min mark

Then

7min amrap:
200m run
10 pull ups
10 kbs 53#

R: 3+3 pull ups

8-11-19

14min cap
30 cal bike
20 t2ring
10 dball clean 150#

R: 2+1 t2r

4 rounds:

25m dball carry 100#
25m single arm db farmer carry 90#
Same going back other arm
10 GHD

Time: 11:30

10min emom
2 squat clean at 75%

185

No misses.