Snatch + Clean and jerk + Row

Snatch pull to knee (pause) + hang snatch + hang snatch
Hit 155
Cool picture of me at 145 got picked up my LifeAsRx's Instgram
http://instagram.com/p/wIm7cvnwD8/?modal=true

Clean + hang clean + jerk
Hit 195, I think

5x300m row, 1:00 rest between

Snatch + Clean and jerk

Snatch singles up to 165

Clean and jerk singles up to 195
Cleaned 205 twice

Bench press + Double under/DB snatch/Situp

Bench Press (5 Sets of 3 @ 90+% of 3RM)
155lbs

4 Rounds for Time; 15 Min Cap
50 Double Unders
25 Dumbbell/Kettlebell Snatches from the Floor
15 Med Ball Sit Ups 20/14
Snatches must start from the floor each rep and may be alternated as you wish.

Men’s Snatch = 30 – 35% of Body Weight
Women’s Snatch = 20 – 25% of BW

11:12
45lbs DB

Front squat + DB thruster/Pull up/Run

Front Squat (3 Sets of 5 @ 70%)
180lbs

AMRAP in 9 Minutes
9 Dumbbell Thrusters
9 Pull Ups
Run 200m

5 rounds + 2 reps
25lbs DBs, were a little light

Clean and jerk + Chipper

Clean and Jerk (15 Minutes to a 1 Rep Max)

205lbs

“Chipper on Saturday” with 20 Min Cap
10 Ground to Overhead 115/75
20 Burpee Lateral Hops
30 Overhead Lunges (alternating 15/leg) 45/25
40 Double Unders
500m Row
40 Double Unders
30 Overhead Lunges
20 Burpee Lateral Hops
10 Ground to Overhead

11:12

Back squat + Overhead squat/Toe to bar/Push press

Back Squat (4 Sets of 5 @ 90% of 5RM)

235lbs

For Time with a 12 Minute Cap
4 Rounds
10 Overhead Squats 95/65
15 Toes to Bar
20 Push Press 95/65

10:48

Snatch + Bench press

Snatch singles
Hit 160
Couple of close misses at 165

Bench press 5x3, 12 strict pull ups after each working set
150

Shoulder press + Double under/Clean and jerk

Shoulder Press (Work to a 1 Rep Max)

130lbs (PR)

Metcon (AMRAP – Reps)
10 Minute Ladder Up

35 Double Unders
Clean and Push Jerk (1, 2, 3, 4, 5…) 135/95

Score = Total Reps of Clean and Push Jerk
35 Double Unders, 1 Clean and Push Jerk; 35 Double Unders, 2 Clean and Push Jerk… etc. Power Cleans are acceptable.

32 reps

Shoulder press + Paused front squat

Shoulder Press (Work to a 2 Rep Max) - 125
Shoulder Press (1 Set of 2 @ 95% of above) - 118.5
Shoulder Press (2 Sets of 2 @ 90% ) - 112.5
Shoulder Press (Max Reps @ 60% of 2RM) - 20 reps at 75lbs

Paused front squat
3s in bottom, 10s in top

1RM - 215

3x3 at 85% - 182.5

Back squat + Clean

Back squat - 5RM
??
I think it was 260, but I didn't write it down

Cleans
I think I just worked up singles, I can't remember.

Snatch + KB clean/Burpee/Ring row

Snatch (Work to a Max Double) - 160lbs

Metcon (AMRAP – Reps)
3 Rounds for Reps
AMRAP in 3 Minutes
10 Kettlebell Cleans (5 Each Arm) 53/35
10 Burpees
10 Ring Rows
Rest 1 Minute

198 reps

Bench press + KB swing/Power clean/Box jump

Bench Press (Work to a 3 Rep Max) - 165
Bench Press (1 Set of 3 @ 95% of above) - 157
Bench Press (2 Sets of 3 @ 90% of 3RM) - 147.5

After each working set, complete max effort strict pull ups up to 12 reps for a total of four sets.

Wittman (Time)
Seven rounds:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box
Post total time.
1.5/1 pood; 95/65; 24/20

21:00 cap
Completed 6 rounds + 15 swings and 12 power cleans

Paused front squat + Double unders

Paused front squat
3s in bottom, 10s in top

1RM - 225

3x3 at 83% - 186.5

“5 Minute Flight Simulator”
5 – 10 – 15 – 20 – 25, etc.
Unbroken sets of double unders
Complete unbroken sets of double unders, adding 5 reps each round and proceeding as far as you can.

275 reps, which I think is completing the set of 50?

Snatch + Clean and jerk + GHR

Power snatch + hang snatch from below knee
Hit 135
Missed 145 a few times, usually by catching the power too low

Clean and jerk to 165

Tried doing a couple of sumo deadlifts. I don't really know how to do that.

Did a couple of BB rows, didn't really want to do those

3x5 glute ham raise

Snatch + Clean and jerk + Shoulder press

Snatch + Hang snatch
145
150 miss, 150 missed hang behind, missed hang in front
Hit 135, missed 145

Clean + clean + jerk
170
Missed second clean at 185
Made 185 with a bit of a press out
Missed jerk at 185

Should press - work to a heavy double - 115

Back squat + Run/Overhead squat/Muscle up

Back squat - 4x2
260lbs

3 Rounds
Run 400m
10 Overhead Squat, 115lbs
5 Muscle Ups

12:23
Struggled with the muscle ups, especially the last set

Bench press + Wall ball/Pullup/Run

Bench press - 4x5 at 90%+ of 5RM
145lbs

I think there were probably strict pullups between sets, but I don't really know

21 – 15 – 12 – 9
Wall Ball Shots 20/16
Pull Ups
Run 400m

??
Pretty sure I did it, I think I went unbroken, even

Shoulder press + Box step/KB swing/S2O

Shoulder Press (Work to a 2 Rep Max) - 125lbs
Shoulder Press (1 Set of 2 @ 95% of above) - 118.5
Shoulder Press (2 Sets of 2 @ 90%) - 112.5
Shoulder Press (Set of Max Reps @ 60% of 2 Rep) - 18 reps at 75lbs

3 Rounds for Reps
AMRAP in 3 Minutes
10 Box Step Ups 24/20
10 Russian Kettlebell Swings 1.5/1 pood
10 Shoulder to Overhead 95/65
Rest 1:00

250 reps

Paused Front Squat + Row

Paused front squat
3s in bottom, 10s in top

1RM - 225

3x3 at 80% - 180

500m row
1:39.4

Snatch + Clean and Jerk + BB row + Back extension

Paused snatch pull to knee + paused pull to knee + hang snatch + hang snatch from below knee
Did a bunch of reps, two waves, hit 155 on the second wave which I was very happy with
Took 160 a few times, missed it behind once from the pause

Power clean + push jerk
135-145-155-165-175-165

Barbell row - 5s
135-155-165-165-165

3x15 back extension

Press + Back squat + Curl + Pull ups + Snatch + Clean

AM
Press
3RM - 117 (PR)
2x3 at 95% - 111
2x3 at 90% - 105.5
1xmax reps at 60% - 17 at 70

Back squat, no belt, in nanos
5 at 235
3 at 250, was trying to make that my heavy 5 for the day
5 at 240

BB curl - 10s
45-50-55

3x15 strict pull ups

PM
Snatch singles - waves
140-150-160-170(f, decent)-170
155(f, close)-155-161(f, close)-161-165(f)
135-145-155-162(f)-162(clark)

Clean doubles
135-145-155-165-175-185-195-205(clark)-205(f but went under)
185-190-200(1, f)