4-16-21

Every 90 sec for as long as possible

1 hang clean and jerk

Built from 95

Hit 235 clean but not jerk

Hit 225

21-15-9-6-3

Hspu

Front squat 155

Bar facing burpees

Time: 19:16

Hspu as 12-9, 8-7, 6-3, 6, 3

Fs 11-6-4, 8-7, 9, 6, 3

20min emom

40 sec each

Wall sit

GHD

Strict pull ups

Straight arm banded pull downs

30 sec accumulated ring l sit

GHD 15s

Pull ups 12 then 10s

4-14-21

Superset

5x4

Half kneeling BB strict press 65%

5x5 each arm single db bent row

100 and 80

For time:

1 mile run

40 pull ups

400m run

100 air squats

800m run

80 abmats

Time: 22:05

Mile in 6:59

Pull ups in 10s

Squats as 25-25-10s

Abmats ub

4-13-21

OHS

10x3 on minute

All at 165

20min emom

10 cal row

5 power snatch 95

Held for 5 rounds then amrap

Got 14 rounds

Was partnered with Brantley. She started on rower and I went immediately after her.

4-11-21

9-6-3

Clean and jerk 155#

Burpee box jump over 30"

Time: 4:07

All singles

40min cap

Amrap until 10K

3 min rogue bike

1 round:

5 strict pull ups

1 lap sled push w/55#

5 banded tricep push downs

Time: 23:48

Took 13min on bike.

Was 207 cals

Avg 267 watts and 68 rpm