8-22-25

3 rounds

2 snatch pulls + 2 squat snatch

95

115

135

3 rounds

1 + 1

155

175 missed snatch 2x

175 missed once then hit

20min amrap

30 wallball 20#

20 box jump overs 24"

10 powersnatch 135#

Rounds: 4+15

Wb as 30, 30, 15-15, 16-14, 15

Bjo ub

Snatch in singles

6-20-25

30min cap

4 man team

5 rounds

10 GHD relay

40 synchro db snatch 50# (2 partners attime)

120 dus total

8 shuttle runs each 45 ft

Time: 29:47

8-19-25

3 rounds

12 Dbl db bent row 35#

12 db skullcrushers 35#

20min cap

500m row buy in

15-12-9

Thrusters 135#

Pull ups

800m run buy out

Time: 14:57

Row in 1:52 easy

Thrusters as 8-7, 7-5, 5-4

Pull ups ub

Run was bad: 4:52

Need smaller breaks between Thrusters sets. Happy i held 2 sets tho.

8-17-25

Leg day

Warm up

3 rounds

1min bike

15 banded good mornings, black

10 walking lunges per leg w single db 50#

4 rounds

30 Heel elevated fast 3/4 goblet squats 35#

Into

12 back squat 3 sec down, 3 sec up (9 rpe) 135#

3 rounds

8 sumo deadlift 50-60% max w 3 sec negative 135, 185, 215

Into

15 dbl db RDL w 3 sec negative 50#

3 rounds

10 per leg single db banded Bulgarian split squats, 35# and thick green band