6-22-20

Snatch Technique [A]
On the 1:30 x 5 Sets:
2 Snatch Drops
2 Tall Snatches

75 85 95 105 105

Snatch Technique [B]
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch

95 115 125 135 145 no misses

Front Squat
10-8-6-4-2
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps

135 165 185 205 225

Conditioning
“7-on-7”
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats 165
8 Calorie Bike 
16 Toes to Bar

R: 2+1 front squat

Rest 3 Minutes

AMRAP 7:
4 Bar Muscle-ups
8 Front Squats 135
8 Calorie Bike 
16 Toes to Bar

R: 1+6 t2b

6-19-20

Juneteenth

45min cap

6 RFT

19 double push up burpees

18 pull ups

65 alt lunge jumps

400m run

R: 5+10 burpees

All pull ups ub

Lunges as 20 then 15s

6-16-20

Conditioning
“Pay Dirt” 
10 Rounds:
200 Meter Run
9 Double Dumbbell Burpees (50’s/35’s)

Time: 18:53 ub

Body Armor
15 Minute Recovery Bike

On the 0-5-10-15 (4 Sets):
5 Strict Toes to Bar
15 GHD Sit-ups
25 Banded Good Mornings

6-12-20

Clean and Jerk Technique
Alternating On the Minute x 8 (4 Rounds):
Odd: 3-Position Squat Clean
Even: 1 Pausing Push Jerk + 1 Pausing Split Jerk

75 95 115 145

Clean and Jerk
On the Minute x 8:
Minute 1: 1 Squat Clean and Jerk
Minute 2: 1 Squat Clean and Jerk
Minute 3: 1 Squat Clean and Jerk
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk
Minute 6: 1 Squat Clean and Jerk
Minute 7: 1 Squat Clean and Jerk
Minute 8: Rest
Minutes 9-15: 6 Minutes to Build to a Heavy Single

165 185 205

185 205 225

225 235

Conditioning
“Double Knot”
For Time:
100 Double Unders
9 Bar Muscle-ups
21 Squat Cleans (135/95)
100 Double Unders
9 Bar Muscle-ups
15 Squat Cleans (135/95)
100 Double Unders
9 Bar Muscle-ups
9 Squat Cleans (135/95)

Time: 17:21

Dus were 1 break, 1 break, and 3 breaks

BMU 9, 9, 6-3. Shouldve been all ub but straps broke

Squat cleans all singles.

6-9-20

Gymnastic Conditioning
AMRAP 7:
1 Strict Handstand Push-up
1 Strict Ring Dip
1 Hand-Release Push-up
2 Strict Handstand Push-ups
2 Strict Ring Dips
2 Hand-Release Push-ups
…
Climb By (1) Rep Each Round

Finished 5 hspu in 6 round. 

Conditioning
“Quarter Zip”
AMRAP 25:
400 Meter Run
2 Rope Climbs (15′)
6 Sumo Deadlift High Pulls (135/95)
12 Alternating Pistols

R: 6+ 200m run.

Happy with it. Very short transitions. All singles in sdhp. I won. Gary was second with 7 pistols into 6th.

Midline
3 Giant Sets:
21 Rower Pike-ups
15 GHD Sit-ups
9 Strict Toes to Bar

Rest 2 Minutes Between Sets

I did 1 set.

6-8-20

Snatch Technique
On the 2:00 x 3 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats

1 Pausing Snatch Balance

95 115 135 then squat snatched 155 165 165

Back Squat
10-Rep Max

225. Felt easier than i thought it would. Tried 245, did 3 then stopped.

Conditioning
“Sweat Sixteen”
AMRAP 16:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Overhead Squats (165/115)

R: 4+21 cal

Scaled ohs to 135 and did ub w no misses.

T2b as 15 then 8-7s

6-6-20

Conditioning
“Opposite Day”
30-20-10:
Power Snatches (95/65)
Box Jump Overs (24/20)

Directly Into…

10-20-30:
Power Clean and Jerk (95/65)
Lateral Barbell Burpees

Time: 24:44

1st part: 9:47. Snatches in 10s.

2nd part: 14:57. Cleans as 6-4, 6-7-7, 6s.

I thought snatches would be hardest but burpees were worst by far. Way too much time resting.