7-28-17

1. Warm up
Steady thru:
10 bar facing burpees
15 light hang power snatch
10 bar facing burpees

2. Conditioning 
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Time: 18:12
Ub except transitions. Both rows we're 2:55. First beep test 2:51.

3. Lift
EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch + OHS
As Heavy As Possible
Weight can move up and down across seven sets.

95, 95, 115, 115, 135, 135, 155

No misses. Happy with that. My goal was 135.

7-27-17

3 Rounds:
5 Power Cleans 165lbs
5 Bar Facing Burpees
4 Power Cleans
4 Bar Facing Burpees
3 Power Cleans
3 Bar Facing Burpees
2 Power Cleans
2 Bar Facing Burpees
1 Power Clean
1 Bar Facing Burpee
Rest 2:00

R1: 2:13
R2: 2:20
R3: 2:31

10min steady row
2:09 Pace
2350m

7-25-17

1. Warm-up
3 Rounds
:30 Goblet Squat Hold
Run 200m
10 GHD Sit Ups

2. Conditioning
7 Rounds:
5 Bar Muscle Ups
20 Wallballs 20/14lbs
Drew and Sherb offer some tips on Bar Muscle Ups HERE

Time: 13:02

Bmu ub
Wb was 20 then 10-10s

3. Lift
Power Clean and Push Jerk
5×5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(Heavier than last time.)

165, 175, 185, 195, 195
Missed 4th rep on last set

4. Core
Accumulate 6 min front plank

Time: 9:30

3 sets of 1min rest 30
Then 2x 0:30 rest 30
Then 0:45 rest 30 then 0:45

7-14-17

“Jack”
AMRAP 20 Minutes
10 Push Press 115/85lbs
10 Kettlebell Swings 53/35lbs
10 Box Jumps 24/20″

R: 10+1 kbs

Ub but transitions too long

7-13-17

For Time: 
300 DU
2K Row
100 Wall Balls (30/20) 

Time: 23:17

Dus in 6:42. Was at 2min/100 Pace thru 200 and then died. Even 2 min Pace is bad.

Row in 7:53

Wallball took 8:11. Did 10s with 30lb slamball.

Sumo Deadlift
10x3 at 65% 3 rep max

240

7-11-17

Conditioning 
For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Time: 12:14
Rounds 3:45, 7:35, 10:30, 12:14
All ub

7-7-17

1. Conditioning
“R.J.”
5 Rounds
800m Run
5 Rope Climbs 15′
50 Push Ups

Time: 44:47

Rounds were 7, 16:15, 25, 36:05, 44:47
Rope climbs we're smooth, 5 sec rests.
Push ups were 10s in first round then 5s thru 25 then 3-2s

2. Lift
Power Snatch
7×2 Touch and Go
80%+

135, 140, 145 (1), 145 (1), 145 (1), 145, 145

(1) means I hit the first, missed the second.