1RM Push Press
90#

100 pogo jumps
50 wallballs (10#)
30 burpees
8:20

1 RM Bench - 275 - had a little nudge, tried 295 and had help

1 RM Squat - 335 - matched my previous best. Except it's a PR because this time I wasn't wearing a belt, knee wraps or oly shoes. Just nano's.

M.E. Strict Chin-Ups - 20. PR.

Class will be at 4:30 Monday:

Skill:
EMOM X 12
A) 30 double unders
B) 2 Hi Hang snatches @ 70-80%

Conditioning:
Part one -
10 Burpees then immediately into a stoplight run

• rest 3 minutes (clock starts when the last person gets back)

Part two -
7 minute AMRAP:
3 Power cleans (135/95)
3 shoulder to overhead
3 pull ups
Continue up 3,6,9..etc in reps until time

Round 9 complete.. 6 cleans into round 12

“My kettlebell is my Wilson”

For time;

Using ONLY ONE kettlebell

10-9-8-7-6-5-4-3-2-1

KBS 1.5/1
Goblet squats
KB snatch(L & R= 1rep) (MOD: Red Kettlebell)

Used orange for the KBS and goblet squats. I couldn't snatch the Green with my left hand, so I used Red for those.

10:59

Strength:
7 min, EMOM (RX: 70% 1RM) -

2 touch and go power cleans
1 push jerk

Metcon:
For Time -

20 bar thrusters
10 strict pull-ups
20 bar thrusters
20 box jumps
20 bar thrusters
30 clapping push-ups
20 bar thrusters

Strength
Three position Squat Snatch
1-1-1-1-1-1-1
Demo Video: http://vimeo.com/48410556
95/115/135/145/155

– Then –

15-12-9
Deadlift (225/155)
HSPU
3:16

15-12-9
Power Clean (135/95)
Ring Dips

Use the same bar
9:25 total time

Post Weight used on last set of 3-pos snatch. Metcons are performed back to back with no rest. Strip the bar to weight being used for part B.

Run 800 Meters
[Repeat Twice}
50 Burpees
40 Pull Ups
60 Air Squats
20 Kettle Bell Swings - 35 lbs
10 Hand Stand Push Ups / Hold 5 for 5 Seconds

40 Min Cap

Cash Out:
500 Meter Row - 1:44

Randy
75 Snatches for time (75/55)

RX

400 Meter Run

---

Repeat 3 times
-10 Burpees
-20 Toes To Bar
-30 Double Unders

---

400 Meter Run

RX

Buy In:
75 Air Squats

Cash Out:
75 Abmats

1 Minute Walking Lunges - 29
*Run 50 Meters
1 Minute Handstand Push Ups - 16 - DONT COUNT
*Run 50 Meters
1 Minute Rowing - 265 - DONT COUNT
*Run 50 Meters
1 Minute Battle Rope - 160 - DONT COUNT
*Run 50 Meters
1 Minute Box Jumps - 23
*Run 50 Meters
1 Minute Sledge hammer - 34
*Run 50 Meters
1 Minute Burpees - 18
*Run 50 Meters
1 Minute Paleo Chair - 0 - DONT COUNT
*Run 50 Meters
1 Minute Slam Ball - 30
*Run 50 Meters

*Lowest abd Highest Reps dont count. Rowing and paleo chair do not count.