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A. 5 bar lateral burpees + 20 double unders + Hang Snatch + TnG Snatch – Ladder
every :90 or so ; til you hit max. Start ladder approx 65% climbing by 5-10lbs at a time
B. Afap – Go Go Go!
20 hspu
30 bar lateral Burpees
40 front squats (135/93
Rest / recovery
C. For time:
50 Russian kb swings 70/53
500m row
40 alt kb lunges (hold in goblet) 70/53
40 box jumps (24/20)
300m row
30 Shoulder to OH with KB (swapping every 5 reps with KB)
20 cal bike
20 kb Cleans (alt arms)
100 double unders
10 Burpee muscle ups
A. Up to 195# PR
B. 3:37
C. Subbed out Russian swings for American. Also did 200m on rower instead of 20 cals. Total time: 18:04
A. Ended complete complex at 65kg(143). Hit the hang twice in 68(150). Failed the tng
B. 3:53. HSPUs ub. 20/10/10. Should’ve hammered in squats on final 10. Too slow
C. 24:47
D. Rowed 204 cals
E. 204 cals
A. Complex
-235
B. 3:52
C. 15:55
A) started 165# worked up to 220#. Used 5# jumps.
B) 3:42
C) 15:12
A- 89kg
B-3:44
C- 17:58
(Did 400m row in middle bc Im an idiot)
Muscle ups still a work in progress I need to stop being a bitch and just get on them rings without resting so much
A-98kg
B-4:41
C-22 something
D 5x35ft hs walk did all five unbroken
A. 210#
B. 3:31
C. 15:56 (did american swings and 200m row instead of 20 cals)
D. Did yesterdays accessory work after
A. 207# successful 218# hang snatch successful, missed TnG
B. 4:50
C:16:40
A. Hit 143 for the HS + snatch. Hit 154 for just the HS.
B. 3:43
C. 18:35
Loved this session. We did it on Sunday and I’ll post Vic and Jordan’s since they are lazy. I fucked up and didn’t realize C was for time.
Paul
A. 215#, 225# miss I should have went #220
B. 5:03
C. Complete with 32KG
Jordan
A. 205#
B. 7:24
C. Complete not sure on KB weight
Vic aka broke ass wrist
A. #135 PR
B. 10:23
C. Complete 24KG
Sunday:
A. Clean and Jerk speed work – tng style @100kg
B. 5 rds afap
5 power cleans 205#
10 bar facing burpees
Time – 5:27
Sunday:
A) build to heavy ohs 125kg missed 130
B) build to heavy hbbs 155kg missed 160kg (BP I want my legs back)
C) 5 rounds
5 power cleans 205
10 bar facing burpees
6:01
D) 250m row
15kb swings 70
25 burpees
15kb swings
250 m row
3:36 this was brutal
A – 50kg. Missed 53kg on second snatch
B – 4:42
C. 22:50
D. Added:
20:00 Recovery Row between 2:10-2:23
5×30; HS Walks – unbroken