Back squat 3 x 10 315
Hang power snatch 6x3 205
Heavy single 237
6 rnds
5 thrusters 155
9 t2b
21 double unders
Rest 30 seconds [emoji2961]
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Event 5
9-6-3
Snatch 185
Burpee box jump over 30 inches
4:21
Event 2 (soul crusher)
60 ghd sit-ups
6 rope climb
60 pistols
Stoped 30 ghd’s into the second rnd. Felt terrible and I’m not advancing so who cares about crushing myself.
Wall balls and rowing tomorrow
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Did the 1st qualifier workout.
3 rnds
10 strict hspu
10 db hang power clean 50 lbs
50 double unders
Rest 1 min
3 rnds
10 Kipling hspu
10 S2O db 50 lbs
50 double unders
9:00
And event 4
4 rep front squat in 20 mins
347lbs
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Fun day
7 rnds
3 ring Mu
3 power snatch 135
If you break you have to start the round over.
4:14
Every 90 seconds for 12 mins
1 rope climb 15 ft
1 attempt at snatch build every set, workout ends after you fail
262 [emoji3581]
267 [emoji2359]
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10 min EMOM
2 hang power snatch Building
215 for 2 [emoji3581]
225 for 1.5 [emoji2371]
6 min amrap
15 wall ball
20 Russian twist
Rest 1 min
6 min amrap
10 power clean 135
20 lateral jumps over the bar
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Finished all 30 Mu’s and didn’t get back to the thruster bar. Wish I could have sped it up just a little.
262 on clean complex
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8 min emom
3 hang power snatch 185
Every 2 mins for 4 mins
3 hang power snatch 205
3 rnds
400m run
20 db oh squats
500m row
30 ghd sit-ups
Deadlift
4 @ 65%
4@ 70
4 @ 75
4@ 80. - 455
50-40-30-20-10
Wall ball 20lbs-10ft
Lateral jumps over the ball (by far the worst)
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Front squat
Build to heavy 5
325
18 mins to find a 3 hang squat clean
275
Every 3 mins for 12 mins
12 cal assault bike
10 T2b
6 sandbag over shoulder 150
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