Back squat/oly tech

Back squat 1rm
265

Emom power snatch/OHS @135 for 10min

Emom power clean/push jerk @185 for 10min



Tahylor Law

Back squat/squat clean/thruster

Back squat 2rm
250

Above knee hang squat clean 1rm
220

Above knee hang squat clean/thruster 2 reps Emom 5 rds @185
Completed

5 mins:
10 x 95# thruster
10 x 115#
10 x 135#
Amrap @ 155

6 reps at 155 completed

Tahylor Law

Map

30 mins:
10 box jumps 24"
10 deadlift 95lbs
10 shoulder to overhead 95lbs
10 cals airbike

6 rds + 30 + 3 cals

Tahylor Law

Front squat/snatch/CTB

Front squat 1rm
255

Snatch 1rm
180

Snatch 155 x 30 for time
8:43

5 rds all out:
15 CTB
15 burpees to 6" overhead
Rest 5 mins

Completed, rds around 1min-1:20

Tahylor Law

Squat/snatch tech/clean tech

Back squat 3rm
240

Power snatch/snatch balance for 10mins @ 135
Completed

Squat clean and jerk @ 165 for 10min
Completed


Tahylor Law

Squat/power clean/hdspu

Back squat 4 rep
235

Above knee hang power clean
248

Power clean/above knee power clean/split jerk at 185 for 10mins
Completed

Hdspu x 3 @ depth for 10 mins
45 plate + 25 plate



Tahylor Law

Map training

60 mins:
20 lengths running
20 cals row
20 cals air bike
20 box jumps stepping down 24"
20 unbroken double unders x 3
20 sit-ups

6 rds plus 4 lengths running

Tahylor Law

Front squat/snatch tech/snatch emom

Front squat tough 2rm
235 x 2
Pretty easy pr

Snatch pull/squat snatch 1rm
175

Squat snatch/OHS 1.1 for 10min @ 155
Completed

BB rev lunges 10/lg x 3
Completed at 135

CTB x 20 x 3
Completed not UB

Tahylor Law

Squat + upper body + snatch tech

Squat tough 5rm
225
235 x 3

High hang snatch + above knee hang snatch 1.1 @ 115 x 4
Completed

Snatch balance 3 x 135 x 5
Completed

Push jerk unbroken 5-5-3-3-2-2
135 x 5
155 x 3
165 x 2

For time:
5 leg less rope climbs
10 Muscleups
15 push press @34kg each hand
20 pronated strict pull-ups
25 push press @24 each hand
30 chin-ups

Around 9:35

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Map short/long

Amrap 5 mins:
10 wall balls @ 30#
5 CTB

6 rds

For time:
2k row
75 kb swings @24 kg
50 burpees to 6" OH

18:08


Tahylor Law

Squat/power clean/hdspu

Back squat tough 6rm
210, could have done more

Power clean tough 1rm
230

Power clean + split jerk 2.1 x 10 min @80%
185 completed

5 rds:
Amrap strict hdspu @30"
15 red ghd raises
Amrap strict hdspu @36"
Rest 2 min

3/15/4
2/15/4
1/15/3
1/15/3
1/15/3

Tahylor Law

MAP 50mins

50 double unders
40 cals airdyne
30 stepups on 20"
20 unanchored sit-ups
10 lengths running

7 rds + 50 double unders
Was mentally beat around 35 mins but held on for last two rounds at same pace.

Tahylor Law

Front squat / snatch / CTB

Front squat tough 3rm
225

Squat snatch cluster 1.1
165 (felt very slow and wobbly)

Emom for 10mins @ 90%
Completed @ 140
Felt way better, cleaned up techniques from part B

Front rack kb walking lunges 4-6/6 with 32kg
Epic epic fail, made a couple full sets, couldn't even hold the last two sets

CTB UB 1-10
4:01

Tahylor Law

Squat, tech work, upper body

Back squat tough 2rm
250

Squat snatch + snatch balance 1.1 @ 115 for 10min
Completed

Power clean + push jerk + split jerk @ 155 for 7mib
Completed

For time:
21 strict pull-ups
30 press @ 95
15 strict pull-ups
30 CGBP @ 135
9 strict pull-ups

Timer was reset during wod, I believe time is around 9min or a bit below that

Tahylor Law

Map short/long

Amrap in 5 mins:
30 wall balls
21 burpees to 6" oh
30 wall balls
15 burpees to 6" oh
30 wall balls
9 burpees to 6" oh

Completed 2 wall balls in set 3

For time:
200m row
100 double unders
400m row
100 double unders
600m row
100 double unders
800m row

18:37

Tahylor Law

Back squat and cleans

Back squat tough 2rm
245

Squat clean/front squat/split jerk 1.1.1
215

Emom thruster @ 185 for 15 mins
Completed

Hdspu amrap x 5 in 1min
9-13 reps

Single leg barbell RDL 3 x 15 per leg
Completed. Bar only. Very difficult to maintain spine integrity
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Map training 40min

Amrap 40 min @ mod effort:
Beat crawl 1 length
Run 5 lengths
10 kb swings at 20kg
15 unanchored situps
30s front bridge
.5mi airdyne

7 rds + crawl + run + kb + situps


Tahylor Law

Front squat and snatch

Front squat build fast to 1rm
225, not too bad

OHS build to 1rm
205, pretty tough

Every 30 sec for 20 reps
135# snatch
Completed

Switch lunges 3 x 30 @ 45#
Completed UB

CTB 3 x 20
Completed not UB

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Wk 2 day 5

Squat 4rm build quick
225#, pretty easy

Muscle snatch. OHS 1.1 emom 10min @ 115#
Completed

Squat clean and push jerk 1.1 emom 10min @ 155#
Completed

10min amrap:
5 x 175# bench press
5 muscle ups

4 rds + 5 bench + 1 muscle up

Tahylor Law