Tue 6.15
2 Sets:
10 Cal Bike
25' Duckwalk
5 Squat Progressions
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Front Squat
1 Pause/Tempo + 2 Front Squats
3s Down & 2s Pause @ Bottom + 2 FSqt
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Every 90s x 15m (10 Rnds):
1 Clean Lift-Off + Clean & Jerk
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GRETL
10 Rnds for Time:
3 Clean & Jerk (135/95)
3 Bar-Facing Burpees
5m Timecap
Z.Wendt ~ XX / 255??? / 4:50
tb ~ 265# / 135-145-160-170-185-195-205-215-225-235 / 6:20
Rnd #1 @ 33s
Rnd #8 @ 4:50 ... did a sprint finish of Burpees & should have gotten back to bar, but choose to wait...
picked up bar to start Rnd 9 @ 5:10...
Monday - 6.14
Every 5m x 15m:
20 Cal Bike
10 Bar-Facing Burpees (AFAP)
3 Deficit HSPU (Strict)
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SNATCH
Every 2m x 3:
2 x Snatch-Grip Push Press + OHS
into... Every 90s x 4:
High-Hang Snatch
into...Every 90s x 4:
Hang Snatch
into...Every 2m x 4:
2 x Snatch
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METCON
For Time:
40 Cal Row
200 D/U
75' HSW (8 Wall Walks + 40 Nose-to-Wall Shoulder Taps)
tb ~ 3:14/2:48/2:40 / 135-145-155-115-125-135-135-145-155-165-170-175-180-175-180 / 10:35
Wednesday 6.9
3 Sets:
27 Cal Row
3 Ring MU
6 Push Ups
6 Bar Muscle Ups
~ 2m Rest
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DEADLIFT
8-6-4-2-2
tb ~ 3:36 / 3:51 / 3:42 / 205-245-295-315-335
Tuesday 6.8
FRONT SQUAT
2 x 1 1/4 Front Squat
Build to 2RM
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CLEAN TECH
Every 2m x 8 (16m):
1 Clean Lift-Off + 1 C&J
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Every 3m x 4 (12m):
20 Cal Row
12 Thrusters (115#)
... @ 15m Mark Begin...
For Time:
30 Cal Bike
20 Burpee Pull Ups
10 Ring MU
tb ~ 265# / 135-145-155-170-185-200-215-225 / 2:02(57) - 2:03(1:02) - 2:10(1:09) - 2:24(1:20) / 10:58
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