7-17-20

Clean and Jerk Primer [On the 0:00]
On the 2:00 x 4 Sets:
1 Low Hang Clean Pull
1 Low Hang Clean High Pull
1 Low Hang Squat Clean
2 Split Jerks

155 165 175 185

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

185 195 205 205 missed split 205 missed push jerk, rested and then hit jerks

Conditioning
“Floor It”
On the 5:00 x 5 Rounds:
100′ Handstand Walk
5 Power Clean and Jerks (185/135)
15/12 Calorie Assault Bike

Finished each round with 75 75 45 45 75 sec left.

Did cleans but not jerks cuz my left neck/shoulder felt tweaky.

Happy w hs walks. Finished all sets under 2 min.

7-14-20

Gymnastic Capacity
Alternating On The 2:00 (3 Rounds):
A) 75 Double Unders
B) 25 Kipping Handstand Pushups
C) 3 High Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans

Dus ub

Hspu as 15-10, 15-10, 15-5-3-2

Cleans ub w 135

Conditioning
“Triple Play”
AMRAP 20:
200 Meter Run
3 Box Jumps, 3 Power Cleans
200 Meter Run
6 Box Jumps, 6 Power Cleans
200 Meter Run
9 Box Jumps, 9 Power Cleans
…
Add 3 Reps Each Round

R: 21 + 4 bj 

Finished round of 15s at 9:48.

7-13-20

Snatch Primer [On the 0:00]
On the 2:00 x 4 Sets:
1 Low Hang Snatch Pull
1 Low Hang Snatch High Pull
1 Low Hang Squat Snatch
1 Overhead Squat

115 135 145 155

Snatch Complex [On the 10:00]
On the 1:30 x 7 Sets:
1 Low Hang Squat Snatch
1 Overhead Squat

165 165 175 175 185 miss 185 195 miss

Conditioning
“Jackie Legs”
For Time:
70/50 Calorie Row
30 Bar Muscle-Ups
50 Overhead Squats (115/85)

Time: 17:21

Row in 3:16

Bmu as 6s finished at 9:58

Ohs as 10,4,6s

7-12-20

Warm up

50 cal rogue bike

Wod:

2 rounds

5 squat clean 185

10 pull ups

Then

400m run

2 rounds

10 powerclean 155

15 wallball 20#

400 m run

2 rounds 

15 clean and jerk 135

40 dus

Time: 18:51

Splits 4:50, 11:38, 18:51

Partner you go i go

5 rounds not for time:

10 GHD

10 alt single arm db snatch 50#

Time: 8:24

Partner: Mark