push jerk 6x4
55,65,75,85,99,104

worked on snatches

then did a short metcon:
10 min cap

max pullups
however many pullups u did u row that many calories
do this until u get 75 reps

db lunges(fence) 20lb
21 pullups
21 hang squat cleans 87lb
db lunges(fence)
15
15
db lunges(fence)
9
9

18:26

2 position clean 4x5
77,87,92,99,105

2 position snatch 4x5
55,65,
didnt have time to finish my last 3 sets

the n did 5 rope climbs

Monday

200 m run
30 kb swings
30 burpees
400m run
20
20
800m run
10
10

13:52

then woeked on muscle ups and turkish getups

saturday

8 1 arm kb swings(each)
8 lunge pass throughs(each)
p-hill run
rds in 12 min

5rds+15 swings

front squats 5x3
99,109,114,119,124x1

3x15 strict KTE

tabata row 20/10 x8
768m

400m run
5 bear crawls
20 renegade rows(25lb)
3rds

16:44


then finished with a doubleunder ladder
5-10-15-20-25-30-35-40-45-50

push jerk 6x3

65,77,82,87,92,99lb

muscle snatch 3x3

then did a short metcon:
10-8-6-4-2
db pushpress(25lb)
kb wings
p-hill run

happy birthday brett!
270m run
27 db snatches
27 slams

3rds

9:55

after we did 3x3 of turkish getups
and then did an ab circuit

10 wallball
5 burpees
200m run
rds in 15 min

7rds+walball+4 burpees

after we did 250 m sprints x3 on the rower

Thursday

worked on clean pulls and snatch balance 5,3,3,2,2

and then did a short metcon of:

7 db push press(25lb)
7 broad jumps
fence sprint

5rds

200m run
30 plate lunges(25lbs)
20 pullups
30 kb swings(35lb)
20 med ball cleans(14lb)
400m run
30 plate lunges
20 pullups
30 kb swings
20 med ball cleans
200m run

15:17

snatches

worked on reps of 3 snatchs

55, 60, 65, 70, 75, 80lb

then did
7 snatches(47lb)
7 burpees

7rds

8:15

saturday

200 m farmers walk(35lb)
big loop meg ball carry(15lb)
20 db thrusters(25lb)
20 broad jumps
200 m run
15 thrusters
15 jumps
200m run
10 thrusters
10 jumps
big loop med ball run

17:42

21 double unders
15 cleans(77lb)
9 lateral burpees

rds in 15 min

6rds+du+cleans

20 lateral swings(35lb)
12 wt lunges(25lb)
200m run

5rds

12:12

10-1

10-1 wall ball(15lb)
slams(12lb)

3:54

200m run
5 push jerks(100lb)
7 pullups
9 box jumps

7rds

19:24

Monday 8/3

"Nancy"

400m run
15 o'head squats(65lb)

5rds

15:42

big loop run
10 elevated o'head lunges (each)
10 db snatch(each arm)
10 db cleans(each arm)

3rds

15:21