4-24-20

Box Squats
On the Minute x 10:
2 Box Squats

* Box Height Just Below Parallel

275 275 305 325 325 345 355 365 375 385 (pr)

Jerk Technique (On the 0:00)
Strict Press in Split Jerk (0:00-4:00):
3 Sets of 5

95 115 135

Tall Jerk (4:00-8:00):
4 Sets of 4

95

Pausing Split Jerk (8:00-12:00):
5 Sets of 3

95

Conditioning
“Deep Clean”
AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Thrusters (95/65)
30 Double Unders

R: 4+5 powercleans

All 8-7 bb

4-22-20

Conditioning
“Herky Jerky”
For Time:
50 Wallballs
40 Single KB Hang Clean & Jerk
30 Single KBBox Step-ups
2,000m Assault Bike 
30 Single KB Box Step-ups
40 Single KB Hang Clean & Jerk
50 Wallballs

KB was 53#

Time: 21:28

Kb c&j as 5s alternating

Wb as 50 and 25-25

4-20-20

Snatch Technique A
(On the 0:00)
Snatch Grip Sotts Press (0:00 – 4:00):
3 Sets of 5

45#

Snatch Drop (4:00 – 8:00):
4 Sets of 4

65 75 85 95

Snatch Balance (8:00 – 12:00):
5 Sets of 3

95

Snatch Technique B
(On the 12:00)
On the 1:30 x 5 Sets:
1 Pausing High Hang Squat Snatch
2 Hang Squat Snatches (Knee Level)

Forgot this part

Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

175

Conditioning
“Wet Willy”
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Overhead Squats (95/65)
6 Hang Power Snatches (95/65)

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (115/85)
9 Overhead Squats (115/85)
6 Hang Power Snatches (115/85)

Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:
1 Round:
12 Deadlifts (135/95)
9 Overhead Squats (135/95)
6 Hang Power Snatches (135/95)

Max Calorie Row with Time Remaining

Total: 45 cals

6, 9, 26

135 snatch i missed first then did 3-3. Had 1:10 to row

4-18-20

Conditioning
“Purell”
10-9-8-7-6-5-4-3-2-1:
Squat Snatches (115/85)
200 Meter Run

Time: 19:58

All singles. Back blew up.

4-17-20

Box Squats
On the Minute x 10:
2 Box Squats

Box height just below parallel

275, 315, 335, 335, 335, 355, 355, 365, 365, 375

Power Clean Technique (A)
On the 0:00…
On the 2:00 x 5 Sets:
1 Pausing Clean Pull
1 Pausing Hang Clean High Pull
1 Pausing Hang Power Clean
1 Hang Power Clean

155, 185, 205, 205, 205

Power Clean Technique (B)
On the 10:00…
On the 1:30 x 5 Sets:
1 Hang Power Clean (just above knee)
1 Hang Power Clean (just below knee)

185, 205, 205, 225, 225

Conditioning
“Count Chalkula” 
AMRAP 20:
30 Kettlebell Swings (53/35)
25 Box Jumps (24″/20″)
20 Toes to Bar
15 Push Presses (135/95)

R: 3+9 t2b

Gymnastic Conditioning
Ascending Ladder for 7 Minutes:
2 Deficit Handstand Push-ups (5")
30′ Handstand Walk
4 Parallette Handstand Push-ups (5″)
30′ Handstand Walk
6 Parallette Handstand Push-ups (5")
30′ Handstand Walk
…
Increase by (2) Rep Until Finish

4-14-20

Gymnastic Pushing
For Time:
50/35 Calorie Assault Bike
60 Kipping Handstand Push-ups
50/35 Calorie Assault Bike

Time: 13:44

Bike 1 in 2:53, bike 2 in 2:51

Hspu as 10,8,6,6,6,6,4,4,5,5

Conditioning
“Flashback”

30min cap
3 Rounds:
50′ Handstand Walk 
100 Double Unders
50′ Handstand Walk 
10 Power Clean and Jerks (165)

Time: 27:11

Quick singles on c&j felt good.

Was happy with my hs walk consistency. Did each 50 ft in 1-1:10

4-13-20

Snatch Technique (A)
On the 0:00…
On the 2:00 x 5 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance

75 95 105 115 125

Snatch Technique (B)
On the 10:00…
On the 1:30 x 5 Sets:
1 Snatch Pull
1 Hang Squat Snatch (just above knee)
1 Hang Squat Snatch (just below knee)

125 135 145 145 145

Stamina Squats
On the Minute x 10:
1 Front Squat
3 Back Squats

155

Conditioning
“Barbarian”
On the 10:00 x 3 Rounds:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
600/500 Meter Row

R1: 6:19

R2: 7:12

R3: 7:27

All ub except push ups were 15-8-4-3, 15-5-5-5, 10-5-5-3-3-2-2