7-10-20

Back Squat
3 Reps
6 Reps
12 Reps

255, 225, 195

Clean and Jerk Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk

Bar, 75, 105

Clean and Jerk Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low-Hang Power Clean
1 Push Jerk
1 Low-Hang Squat Clean
1 Split Jerk

105, 135, 155

Partner WOD

10 rounds, you go I go:

10 wallball 30#

12 cal row

10 lateral burpees over rower

Time: 16:52

Partner JB

7-7-20

Gymnastic Capacity A [On the 0:00]
AMRAP 8:
5 Burpees to Target (6″)
3 Kipping Handstand Push-ups
5 Burpees to Target (6″)
6 Kipping Handstand Push-ups
5 Burpees to Target (6″)
9 Kipping Handstand Push-ups
…
Add 3 Handstand Push-ups Each Round

15 + 2 burpees

Gymnastic Capacity B [On the 10:00]
For Time (3 Minute Cap):
200′ Handstand Walk

50 ft. Was my worst hs walk ever.

Conditioning
“Deadbolt”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (225/155)

R: 3+ 13 calories

I dropped dl to 185 to avoid post vacation injury