5-20-20

Clean Pull Complex
**Repeat from 4-22
**Same movements, + deficit
On the 1:30 x 5 Sets:
1 Deficit Pausing Clean Deadlift
1 Deficit Tempo Clean Pull
1 Deficit Clean Pull

185 225 225 275 275

Snatch Pull Complex
**Repeat from 4-22
**Same movements, + deficit
On the 1:30 x 5 Sets:
1 Deficit Pausing Snatch Deadlift
1 Deficit Tempo Snatch Pull
1 Deficit Snatch Pull

165 165 185 185 215

Conditioning
“CEO”
5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches (50’s/35’s)
6 Hand Release Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

R: 5, 4+2 pu, 4+3 snatch, 4, 4+1 pu

Skills

3 rounds not for time:

60 ft hs walk

10 supine grip ring rows

20 alt leg glute bridges

5-19-20

Conditioning

“Long Beach”
1 Round:
160 Double Unders
800 Meter Run
40 Bar Facing Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Bar Facing Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Bar Facing Burpees

Time: 27:55

Dus as 20-79-61, 80, 50-30, 40s

Prob my beat high volume dus ever in a wod.

5-18-20

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

115 125 135 145 155

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

145 155 165

155 165 175 missed first 175

165 175 185 missed first 175, missed both 185 attempts

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

185

Conditioning
“Nasty Girls”
3 Rounds:
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans (135/95)

Time: 10:11

First round all ub

Then air squats got bad.

Mu all ub. Cleans were 4-3-3 last 2 sets.

5-17-20

Conditioning
“Four Eyes”
On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 91/70 Calorie Rogue Bike
On the 30: 100 Burpee Box Jump Overs (24″/20″)

* 40 Minute Time Cap

Oops. I did it wrong. I went straight thru the wod instead of on the 10s.

Mile: 6:30

Row: 7:05

Bike: 8:05

Burpees: 13:43

Total time: 35:57