4-24-20

Box Squats
On the Minute x 10:
2 Box Squats

* Box Height Just Below Parallel

275 275 305 325 325 345 355 365 375 385 (pr)

Jerk Technique (On the 0:00)
Strict Press in Split Jerk (0:00-4:00):
3 Sets of 5

95 115 135

Tall Jerk (4:00-8:00):
4 Sets of 4

95

Pausing Split Jerk (8:00-12:00):
5 Sets of 3

95

Conditioning
“Deep Clean”
AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Thrusters (95/65)
30 Double Unders

R: 4+5 powercleans

All 8-7 bb

4-22-20

Conditioning
“Herky Jerky”
For Time:
50 Wallballs
40 Single KB Hang Clean & Jerk
30 Single KBBox Step-ups
2,000m Assault Bike 
30 Single KB Box Step-ups
40 Single KB Hang Clean & Jerk
50 Wallballs

KB was 53#

Time: 21:28

Kb c&j as 5s alternating

Wb as 50 and 25-25

4-20-20

Snatch Technique A
(On the 0:00)
Snatch Grip Sotts Press (0:00 – 4:00):
3 Sets of 5

45#

Snatch Drop (4:00 – 8:00):
4 Sets of 4

65 75 85 95

Snatch Balance (8:00 – 12:00):
5 Sets of 3

95

Snatch Technique B
(On the 12:00)
On the 1:30 x 5 Sets:
1 Pausing High Hang Squat Snatch
2 Hang Squat Snatches (Knee Level)

Forgot this part

Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

175

Conditioning
“Wet Willy”
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Overhead Squats (95/65)
6 Hang Power Snatches (95/65)

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (115/85)
9 Overhead Squats (115/85)
6 Hang Power Snatches (115/85)

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:
1 Round:
12 Deadlifts (135/95)
9 Overhead Squats (135/95)
6 Hang Power Snatches (135/95)

Max Calorie Row with Time Remaining

Total: 45 cals

6, 9, 26

135 snatch i missed first then did 3-3. Had 1:10 to row