4 rounds
50 abmat sit ups
25 KB swings

Again, part of my second workout of the day and was done after the 2000m row. Didn't bother timing it, although I still went hard and fast. My blisters on my hands were bothering me during the kb swings.

• 2-2-2-2-2-2 of:
BB Jerk
Riscaldati e poi in 3 sets sali sino a una doppia pesante ma gestibile e ripetibile per altri 3 sets

Morning: 165 min
1.Warm up EMOM12

2.Weightlifting
A. 20 min time to find 1 RM power clean + push jerk

3.Conditioning
A. FT:
1200 m run @ airrunner
20 GTOH @ 75 kg > 85 % of today's max, 50 kg
30 m HS walk > 2 min HS hold ntw
Time: 19.10
Rest 5 min

B. FT:
600 m run
20 front squat @ 70 kg > 70 % 1 RM, 62.5 kg
30 m HS walk > 2 min HS hold btw
Time: 13.25
Rest 5 min

C. FT:
300 m run
20 OHS @ 65 kg > 70 % 1 RM snatch, 38 kg
30 m HS walk > 2 min HS hold btw
Time: 11.10

Total time: 53.45, HR 154/180

4.Accessory
A. 3 rounds:
- 10 pallof press @ 2020
- 45' side plank hold
- Ab wheel roll out x 6 reps

5.JG PP 18.8.2018
A. FD
- 3 x 20 LYTP
- 3 x 1 round of Gymnastics Swimming

1 RM Back Squat (295#)

For Time: (06:38)
5 Rounds
12 Wall Ball Shots
12 T2B

Explosive push ups 5x5

weighted Ring Dips 5x5 (60#)

chipper from Regionals

20 cal row
30 burpees with jump on plate
40 Dumbell ground to overhead (45#)
50 Toe 2 Bar
100 ft. overhead walking lunges
150 ft. sprint

Frustrated with the Ground to Overhead and the Toe2bars.

5 rounds for time:
400M Run
30 Box Jump
30 Wall Ball

21-15-9
Air Squats
Push ups

4 Rounds
1 min work/ 15s rest
A)Row
B)Hspu 5-10 + Pull up ME
C)Db Snatch
D)Run
E)Rest

• For Time:
Row 1500 m
BB Thrusters (35/25Kg) 50 reps
Bar Facing Burpees 25 reps

120 min

1.Own skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 15 min

2.JG PP 22.8.2018
A. Butterfly Pull-ups
10 x 20s max reps, 60s recovery pace assault bike
Reps: 7+6+6+6+6+7+6+7+6+5 = 62

B. TTB
10 x 20s max reps, 60s recovery pace assault bike
Reps: 10 x 8 = 80

3.Weightlifting
A. Every 3rd minute for 15 minutes:
Power snatch + 3 OHS

4.Conditioning not done

5.Accessory
10 Bicep curl w/ DB - 20 15 15 15 lbs
10 Lateral raises w/ DB - 10 10 10 10 lbs
10 Reverse snow angels
Rest 90s between sets