7-24-20

Warm up

3 squat cleans, 3 jerks

75 95 125 135 165 185 (1,1)

Conditioning
“DT” 
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Barbell: 155/105

Time: 8:28

This is nearly 1 min faster than my 4-20-20 time of 9:25. I thought I went slower today but was a min faster. If I can cut my set 4 and 5 transitions down Ill be sub 7.

All DL 11-1

Cleans 8-1 thru 3 rounds then 4-4-1

All jerks 6 except round 5 was 3-3

Midline
3 Giant Sets:
15 GHD Sit-Ups
:20s GHD Hold
25 Hip Extensions
:30s Hip Extension Hold
Rest 2:00 between sets

7-21-20

Conditioning
“Strict JT” 
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups

Set 10min cap

Did 13 strict 1st set and thats all I could do. Finished doing all dips and push ups at buzzer.

Body Armor Primer
7 Uneven Tempo Kettlebell Deadlift
50m Uneven Kattlebell Farmers Carry
7 Uneven Tempo Kettlebell Deadlift
50m Uneven Kattlebell Farmers Carry

70 and 53

Conditioning
“7 Wonders”
3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses
700/500 Meter Row
3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses
700/500 Meter Row
3 Rounds: 7 Deadlifts, 7 TTB, 7 Push Presses
Rx – 115/85

Time: 13:51

Ub except last t2b as 4-3 cuz grip.

Rows were 2:50 and 2:55

Im happy with that. Nearly zero transitions.

7-20-20

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

95 95 115 135

Snatch [On the 10:00]
On the Minute x 10:
1 Low-Hang Squat Snatch

Build to a Heavy for the day.

145 155 155 165 165 175 175 175 175 175

Front Squat [On the 20:00]
On the Minute x 10:
1 Front Squat

Build to a Heavy for the day.

175 185 195 205 215 225 235 245 missed

Conditioning
“Unicycle”
10:00 Window:
2.5K/2K Bike Erg
100 Double-Unders
Time Remaining:
9 Snatches (95)
7 Snatches (115)
5 Snatches (135)
Max Snatches (155)

Total: missed only attempt at 155

Bike in 4:46

Dus in 3 sets

7-19-20

Conditioning
“Huggies”
For Time:
800 Meter Run

15-12-9:
Front Squats (95/65)
Chest to Bar Pull-ups

800 Meter Run

15-12-9:
Thrusters (95/65)
Pull-ups

800 Meter Run

Time: 10:57

My goal was sub 20. I stopped after the 2nd 800m. Heat was killing me. I did ub.

Capacity Builder
[On the 0:00]
40/30 Calorie Row
20 Lateral Burpees Over the Rower

Time: 3:12

[On the 5:00 & 9:00]
30/24 Calorie Row
15 Lateral Burpees Over the Rower

Time: 2:43

Time: 2:34

[On the 13:00, 16:00, & 19:00]
20/15 Calorie Row
10 Lateral Burpees Over the Rower

Time: 1:43

Time: 1:41

Time: 1:32