All Over

Went for a little of everything today...

Started with some OLY work, then ENGINE, Bodyweight Push Pull then finally some Mixed Gymnastics/Strength work...

Warm Up
BB Warm-Up
Burgener WU (45#)
--------------------------
SNATCH WORK
EMOM x 12m:
1 = Paused Squat Snatch (2s Pause just below the knee)
2 = Squat Snatch
*stay sub-max effort, be quick and technically great!!!
-------------------------------
ENGINE
BI-cyclical Work
For Time:
1 Mile Run
100/80 Cal Bike
1 Mile Run

Bodyweight Push Pull (found HERE)
*we have been doing this for Strength & Fitness Class for a few weeks...
This week we added 25# DB / 45# Plate and did reps to failure...30s rest...Bwt to fail.

MIXED GYM/STRONG
For Time:
#1)
15 DL (275#)
15 HSPU
60s Rest
15 DB PC (50's / 35's)
15 HSPU
4-8m Rest
#2)
15 DL (225#)
15 TTB
60s Rest
15 Power Snatch (115#/80)
15 TTB
4-8m Rest
#3)
15 DB HANG PC (50's / 35's)
15 C2B
60s Rest
15 S2O (50/35)
15 C2B

Daliege ~ Snatch Work / 22:20 (this man just flew on the bike!!!
Ladick ~ Snatch work /  25:02
tb ~ 125-125-145-145-145-145-155-155-155-155-155-155
28:54 (9m mile / 9:26 bike / 9:05 mile ... 2nd mile was run 100m walk 30m the entire time)
BWT+ 169 reps w/ wt & 81 reps after rest (250 Total Reps)
8:31 (3-3s-3-6s / 3-6-3-3 / 15 UB / 6-3-3-3)
5:21 (12-3s / 15 UB / 3-3-3-3-3 / 15 UB)
4:48 (15 UB / 6-3-3-3 / 15 UB / 6-5-4)
6m Rest b/t each one... Time includes the 60s Rest!
Those C2B were ridiculous after the BW Push Pull...