BBG 131009

1) 10 minutes to establish a Max UB 3-Position Power Snatch (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex). 135lbs

2) 10 minutes to establish a Max UB 3-Position Power Clean (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex). 205lbs

4a) 4X3 Clean Pulls from blocks (bottom of the knee) @ 110% of max Clean – rest 60 sec. 385lbs

Conditioning
Fran: 4:05

row 1000m: 3:50

A: 10min emom
3 power clean + 1 push jerk
B: E2M Deadlift 8x5 @65% sista setet amrap
C: Front squat 3x5
D: Nordic hamstring curl 3x5

3 rounds
0:30 jump rope
10 AKBS

Barbell warm up with empty barbell
5 deadlifts
5 hang power cleans
5 front squats
5 strict press
5 push press
5 back squats

Strength
Every 1:30x 8
1 power clean
1 squat clean
1 front squat

• try to increase weight every 2-3 rounds.
• warm up to around 50% 1RM

4 rounds = 26min
2min row
300 run
10 clean & jerk 25kg

Time cap 30min

Working 10 minutes
Hang Squat Clean + 2 x Split jerk
Focus on speed under bar. Weights 40-60%

4 Rounds for Time
15 calorie Row
5 Power Cleans 60/42,5kg
5 Bar Facing Burpees
5 Front Squats 60/42,5kg
5 Chest-to-Bar Pull-Ups

Partner WOD igoyougo for 2 rds
100 burpees (min 3/ max 5)
200 Squats (5/10)
100 push ups (3/5)
200 lunges (6/10)
100 army curls (3/5)
200 jumping squats (10/20)
Timecap 60 min

Strict pull up 4x6
Strict HSPU 4x6

Back squat 3-3-3+
Start @ moderate weight and add weight every set. Last set is an amrap with 3 as a minimum
+
12min amrap
4 DB Devil press
6 DB box step ups
8 TTB

Overhead Squat 3-3-3-1-1-1: Left shoulder was a little tight. 35, 55, 65, 75, 75, 85

Then,

5 Rounds

15 Abmat sit ups: The first round I only did 5 (I wrote the # wrong on my board). Thanks to coach $, she kept me honest. I made up the 10 I missed in round one in round 2

20 Hand release push ups: Mod to using a box. This really helps me keep my form and not snake.

25 Jumping squats (hips/knees to full extension at top of jump): was having an issue getting low enough. I did a full squat first then jumped after. This worked much better and I was able to get low enough in the squat.