Squat/clean + jerk/row/burpee

2x6 back squat
40% 1rm (285) + chains
215# completed

Hang squat clean + split jerk + BTN split jerk 1.1.1 x 5
All sets at 185#
Completed

20s/40s x 30 rds row/rest @90%
Completed
1:31-1:34 pace

50 burpees for time
2:30 target
Completed
2:02 final time

Snatch/HDSPU

Snatch 1RM
180(f)
175 completed

Snatch cluster 1.1.1.1.1 x 5, 2min rest
135, 140, 145, 135, 135

3min AMRAP hdspu on PL to even depth
7
3min AMRAP rope climb to 20'
9
3min AMRAP hdspu
6
3min AMRAP rope climb
9
3min AMRAP hdspu
1

Squat

Split jerk build to 265#
Completed in 5 sets

Front squat 5 x 1 @ 90% effort
235

Squat clean 1.1 x 3
215

Thrusters 6 x 5 @ 145#

CTB pullups 12 x 5

3 unbroken kipping hdspu for time in 20 sets
Completed

MAP

4min:
5 pullups
5 thrusters @ 65#
35 double unders

4 min rest

6 ring dips
8 KB swing @ 40kg
10 ghd situps

4 min rest

10 cals on airdyne
10 lateral hurdle hops @ 30"

Rest 10 min, repeat

A. 4 rds/4 rds
B. 4 rds/3 rds + 6 + 8
C. 4 rds/4 rds

Wednesday training

Back squat with chains
2 reps x 8 rds, 1 min rest
200#

Split jerk
1.1 x 5, 2 min rest
215#

25 rds of 20sec row/40 second rest
Completed at 1:27-1:32 pace

Snatch/OHS/HDSPU

OHS @ 55X1
1 x 4, 3 min rest
155, 165, 180, 185

Snatch cluster 1.1.1.1.1.1.1 @ 155#
Completed

10 rds:
1 rope climb
3 paralette hdspu to 4"

Couldn't complete, practiced at minimal depth

Throwdown series

3rm hang snatch
180#

30 thrusters @ 95#
500m row
2:50

5 rds:
9 wall facing burpees to 6"
12 power clean @ 95#
15 wallballs
13:40

Jerk/clean/front squat

Build to an easy 1rm BTN push jerk
265#, really easy

Build to an easy 1rm BTN split jerk
295#, very easy

Front squat 3-2-1 (90% effort)
205, 215, 225

Above knee hang squat clean off blocks
1.1.1.1.1
185, 205, 215

7 x 135# thrusters, rest 1 min
10 CTB, rest 1 min
3 rds

Completed unbroken and smooth

MAP

3 min rds/3 min rest

5 wallballs
20 double unders
5 rds/5 rds + 5 WB

5 pullups
5 30" box jumps (step down)
6 rds/6 rds + 3 pullups

5/arm kb snatch 20kg
5 lateral hurdle jumps 30"
5 rds/5 rds + 5 snatch

Squat/Jerk/Intervals

Back squat with chains 2 x 10 @ 33% 1RM, 1 min rest
1RM= 285
Completed with 85# + Chains= 185#

Split Jerk off blocks 3 x 5 @ 66% 1RM, 2 min rest
Completed @ 185#

20 rds of 20s/40s rowing at 90% effort
109-104m every rd

20s of burpees on the minute for 10 mins
8 per rd

Fw: Snatch and OH

OHS @55X1, 2-3 x 3, 5min rest
135, 145, 165 x 2

Hang squat snatch 7 x 3, 5min rest
115, 125, 135

Hdspu practice on PL
4", completed a few reps

Tester

15-12-9
115# power clean
Burpees

Complete, rest 10 mins, complete

3:00 (prev 3:15)

3:16 (prev 3:48)

Squat/RDL/Push

A1. Front squat 1 x 4
245#
A2. Parallel weighted @60X0
49kg

B1. RDL with chains 3-4 x 5
355#
B2. GHD raise 12 reps
Completed easy
B3. Bodyweight bench AMRAP
6 reps

C. 10 rds with 30sec rest of 5 CTB
Completed very easy

MAP

10 rds for time:
4 x burpees
6 x 32kg kb swing
8 x 20# wallballs

Target= sub 9min
Actual= 8:26

IWT

3 rds:
3 x 225# power clean (drop every rep)
1:30 airdyne @23mph
2min rest

Completed, small reset between cleans, airdyne finished with 40 cals

3 rds:
3 x 235# back squat
1:30 row @1:48
2min rest

Completed, need to keep knees forward on squats to keep shoulders up, row 440m

3rds:
3 x 330# trap bar DL
1:30 airdyne @23mph
2min rest

Completed, deadlifts difficult, airdyne again close to 40 cals

Snatch+Jerk+MU

1rm power snatch
185#, ugly but it counts

Block split jerk, start @ 185# and add 5# every min for 15min:

Completed last rep at 265#

30 muscle ups for time
3:10, missed rep 30 at 2:43 for a PR

1 rd ALL FUCKING OUT

30 thrusters @ 95#
500m row

Target 2:45
Completed 2:41

Thrusters took 1 min, unbroken, smooth until rep 23.
Row completed in 1:34, started on 1:28 pace but struggled during 2nd half.

Squat + Deadlift + CGBP

A1. Front squat 1 x 5
235#
A2. Supinated weighted chin up 1 x 5
50kg
B1. RDL with chains 4 x 5
265# + weight of chains
B2. Fat bar CGBP 2 x 5
235#

C. 10 rds:
5 CGBP @ 155#
5 tough ring row
30 second rest
Completed all unbroken

MAP

21-3 for time:
30" box jumps with step down
Pullups

7:26

IWT (Cleans + Back Squat + Deadlift)

3rds:
5 x 195# power clean TnG
1:30 airdyne @ 23mph
2  min rest

Completed, last set of cleans was ugly, airdyne held around 23.4

5 mins rest

3rds:
5 x 225# Back squat
1:30 row @ 1:50 pace
2 min rest

Completed, squats unbroken but difficult with pauses.  Rowing easy at 19 strokes per minute

5 mins rest

3rds:
5 x 310# trap bar deadlift
1:30 airdyne @ 23mph
2 min rest

Completed, deadlifts felt easier today than usual due to better hand positioning, airdyne difficult

Snatch/Jerk/push pull

Hang squat snatch tough 1rm
170#

Split jerk tough 1rm
245#

10 rds for time:
1 20ft rope climb
5 kipping hdspu

14:30

4 rds of 5 unbroken, then broken. Rope climbs very easy.