8-14-20

On the 0:00… Jerk Technique
Jerk Drive Complex
4 Sets:
2 Pausing Jerk Drives
2 Jerk Drives

155 185 205 225

On the 7:00… Split Jerk Complex
On the Minute x 7:
1 Pausing Split Jerk
1 Split Jerk

135 135 155 155 185 185 205

Conditioning
“Buy, Buy, Buy”
3 x AMRAP 5:00, resting 5:00 between:

50/35 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 15 Front Squats (95/65)

40/30 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 10 Front Squats (135/95)

30/25 Calorie Row “Buy in”, into AMRAP:
30 Double-Unders, 5 Front Squats (165/115)

R1: 2+5, row in 1:53

R2: 1+37, row in 1:40

R3: 2+22, row in 1:25

All squats ub

Core

14-12-10

Single leg oblique t2b

28-24-20

GHD back extensions

This was tough

8-10-20

Front Squat “2-4-6-8-10”
Set 1 – 2 Reps
Set 2 – 4 Reps
Set 3 – 6 Reps
Set 4 – 8 Reps
Set 5 – 10 Reps
Rest 2:00 between sets.

225 205 185 165 165

Conditioning
“Granola Bar”
AMRAP 12:
7 Bar Muscle-Ups
7 Lateral Burpees over Bar
7 Clusters (135/95)
7 Lateral Burpees over Bar

R: 3+3 bmu

All bmu ub

Clusters as slow singles

Gary did 3+2 clusters

8-9-20

18 holes of golf

Then:

Conditioning
“Imaginary Friends” (Individual Version)
On the 5:00 x 5 Rounds:
7 Power Snatches (95/65)
20′ Overhead Walking Lunge (95/65)
9/7 Calorie Assault Bike
20′ Overhead Walking Lunge (95/65)
7 Power Snatches (95/65)

2:05

2:05

1:57

2:01

2:05

All ub