6-18-21

12min emom

1 hang squat snatch + 1 squat snatch at 75-80%

95

115

135

145

145

155

155

165

165

175

185 miss

75-80% is 155-160

Build to heavy

1 Snatch grip push press + 1 OHS

95

135

165

185

205

225

2 rounds

30 cal bike

15 hang power snatch 95

10 ring muscle ups

Rest 5min

R1: 2:58

Bike at 550 watts in 1:12, ub snatch at 1:55, 7 ub rmu

R2: 3:34

440 watts in 1:24, ub snatch at 2:30, 5 ub rmu

Went for max ub rmu instead of 10.

Back squat %

5x70

3x80

1x90

10x75

225 (this is really 75%)

245

275

225

6-16-21

Deadlift by % based off 450 max 🙄

8x50

6x60

4x70

2x80

2x90

225

275

315

365

405 (1)

Every 10min for 30min

12 DL 60% max (245)

20cal row

9 dl

20cal row

6 dl

20cal row

R1: 4:47 ub and cal/hr of 1340, 1240, 1225

R2: 5:10 ub and 1200s

R3: 5:33 ub and 1100s

6-15-21

Squat clean 12x1 every 90 sec, start at 60% and build

155

165

175

185

195

205

215

225

235

245

245

255 missed

Hit 235

Caught 245 2x easy but couldn't stand

Round Up

16min amrap

10 t2b

15 wallball 20#

20 DUs

Every 2min run 200m

Total: 7+7

JB changed wod from 200m to 100m after 2 runs.

I did 2 rounds in first 2 min.

tweaked calf on 3rd set of DUs.

changed run to 12cal bike until JB reduced to 100m then biked 6 cals

changed DUs to 5 cal ski

all t2b and wb ub