5-15-20

Conditioning
“90 Shiny”
21-15-9:
Power Cleans (135/95)
50 Double Unders After Each Round

5:47 as 12-9, 8-7, 5-4

Directly Into…

21-15-9:
Front Squats (135/95)
50 Double Unders After Each Round

8:59 as 7s, 8-7, 9

Total: 14:47

Box Squats
On the Minute x 10:
2 Box Squats

225 255 275 295 315 335 355 375 (1) 375

Clean and Jerk Complex (10:00 – 19:00)
On the 1:30 x 6 Sets:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk

135 165 185 205 185 185

Core work

3 rounds not for time:

10 toes to rope per side

10 palov press per side, red band

5-12-20

Gymnastic Conditioning
On the 1:30 x 7
1 Set of Strict Handstand Push-ups

11 4 4 3 4 2 3

Total: 31

Conditioning
“Heldum”
For Time:
400 Meter Run
21 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
18 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
15 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
12 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
9 Chest to Bar Pull-ups
9 Bar-Facing Burpees

Time: 18:57

C2b as 11-10, 9-9, 8-7, 12, 9

Aerobic Threshold Intervals
On the 0: 27 cal bike
On the 3: 21 cal bike
On the 5: 15 cal bike

On the 7: 30/25 Calorie Row
On the 10: 25/20 Calorie Row
On the 12: 20/15 Calorie Row

On the 14: 27 cal bike
On the 17: 21 cal bike
On the 19: 15 cal bike

Times were consistent at 1:40, 1:20, 1:00

5-11-20

Snatch Technique (0:00 – 8:00)
5 Sets:
1 Pausing High Hang Squat Snatch
1 Pausing Hang Squat Snatch
1 Pausing Squat Snatch

75 95 115 115 135

Snatch Waves (8:00 – 17:00)
On the Minute x 9:
Minute 1: 1 Squat Snatch
Minute 2: 1 Squat Snatch
Minute 3: 1 Squat Snatch

Minute 4: 1 Squat Snatch
Minute 5: 1 Squat Snatch
Minute 6: 1 Squat Snatch

Minute 7: 1 Squat Snatch
Minute 8: 1 Squat Snatch
Minute 9: 1 Squat Snatch

135 145 145 155 155 165 mised 2x 165 made 175 miss 175 make 185 missed 3x 185 made

Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

155 for 4 sets 175 for 3 sets

Conditioning
“Ceiling Fan”
For Time (15 Minute Cap):
21 Clean and Jerks (155/105)
100 Double Unders
21 Clean and Jerks (155/105)

On the Minute: 5 Wallballs (30/20)

Time: 11:47

Rope 40-40-20

C&j 12, 5,4 on forst 21 then 4s qnd 3s

5-10-20

Gymnastic Skill
For Time:
100 Double Unders, 20′ Handstand Walk
80 Double Unders, 40′ Handstand Walk
60 Double Unders, 60′ Handstand Walk
40 Double Unders. 80′ Handstand Walk
20 Double Unders, 100′ Handstand Walk

Time Cap: 10 Minutes

Time: 14:44

Conditioning
“Riggs”
10 Rounds For Time:
200 Meter Run
1 Power Snatch (155/105)
3 Bar Muscle-ups
5 Strict Handstand Push-ups

Time: 29:54

All ub except strict hspu as 5,5, then 3-1-1 thru 8 rounds then 2-1-1-1s