Warm Up:
Part 1. Joint Mobil­ity
Part 2. Bur­gener Bar Warm Up:
i) Down & Up
ii) Elbow High and Out­side
iii) Mus­cle Snatch
iv) Snatch Land
v) Power Snatch
One round PVC, One round Oly Bar

Skill:
Begin­ners: M.B. Cleans
Vet­er­ans: Squat Cleans

Work: 9 Rounds of
9 M.B. Cleans
9 M.B. Sit Ups
9 Burpees

50 chest-to-bar pullups
50 burpees

For Time.

1 team mate is taking a 30-35# bucket of water and running 50m, dropping it, sprinting another 100m (down and back), getting the bucket and running back with it.

1 team mate is doing an AMRAP (continuous basis between the partner hand-offs)
10 burpees
10 slam balls @ 20#
10 ABMAT situps

I did this one with my older brother Greg, who was in town for the weekend. We had a lot of fun, and he did a good job. He said he was very close to puking. LoL. We got 9 rounds plus a few burpees.

I also learned that I'm not terribly good at not spilling things! :p

For time

3 rounds
Run 400
21 Swings @24/16
12 Pull Ups

2km Run after PT

1 mile run
50 burpees
150 double unders
50 wall balls
1 mile run

AMRAP:

15 DL @ 205#
15 MB Sprawls

Got 4.5 rounds

For Time:

100 Pull Up
100 Push Up (Hand Release)
100 Sit Up (no wall)
100 Air Squat

2 minutes better...pull ups went well today...guess that is why I tore

For time:
20 parallette shoot-throughs
30 goblette squats @ 35#
40 box jumps @ 24"
50 burpees

For Time:

• 100 Pull Up
• 100 Push Up (Hand Release)
• 100 Sit Up (away from wall)
• 100 Air Squat

This is the retest from 4 weeks ago.

13:50