A. Clean Grip Pulls 5 x 3
90% 95% 100% 105% 105%

B. FS 6 x CUST
6 – 4 – 3 – 3 – 4 – 6
72% 77% 82% 87% 82% 75%

C. Reverse Lunge 6 ea 47,5%
Romanien DL 6 70%
Glute Ham Raise 6
Repeat 3 times

Metcon AMRAP 12
20 OH Lunges on place
15 Back Squat
10 Burpees

It was a struggle to get out of bed this morning and it showed in my performance. No biggie ...these days happen.

Warm Up:
2x
5 Pull Ups
10 Push Ups
15 Squats

Mobility:
PNF Hamstring
Calf on wall

Max Effort:
1x 20 Back Squat
210 lbs
14 reps

MetCon:
5x
2 Snatch @ 125 lbs
50 Double Unders

First minute = 1 burbee
Second minute = 2 burbees
Third minute = 3 burbees
...until time runs out

Mark rounds

Squat Challenge-200# Shits getting heavy

Then,

10 Burpees

15 Jumping lunges (L/R=2 reps)

20 Double unders

1 Shuttle run (5-25ft) <-- Touch the floor on each marker & at origin.

Rest exactly 90 seconds between each round

Even with built in rest this one sucked especially after the squat challenge which is getting heavy, though felt like i had a pretty good time on it. Was excited to really be pushing during that work time and rest up to go at it again for each round.

8 Rounds

Afternoon 1: 90 min

1.Own skill
A. HSW practice for 20 min
B. BMU practice for 20 min
- 1 2 3 3 4 5 = 18 reps

2.JG PP 27.8.2018
A. 3 x 8 Turkish Get-ups on each arm, 60 s rest between sets
3 x 12 kg
B. Accumulate 2 minutes or pronated passive hang (overhand grip) – shoulder width grip
C. Accumulate 2 minutes of supinated passive hang (underhand grip) – shoulder width grip
D. Accumulate 2 minutes of front support walks
E. 3 rounds:
- 20 palm push-ups
- 20 extensor push-ups
F. Core Stability
3 rounds:
- 20s straight arm plank
- 20s unilateral straight arm plank on each
- 20s bilateral straight arm plank on each side (
G. 3 rounds:
- 10 crab extensions with 180 external rotation
- 10s top of crab extension hold with 180 external rotation
- 10 crab extensions with 90 external rotation
- 10s top of crab extension hold with 90 external rotation
- 10 crab extensions with neutral hand placement
- 10s top of crab extension hold with neutral hand placement
- 60s rest

Afternoon 2: 90 min

1.Strength
A. Back Squat 5x4 @ 85%+ > 90 kg x 0.85 = 76.5
- 3 High box jumps after each set
- Rest as needed

B. 3 rounds:
10+10 Staggered stance RDL - 30 kg
10+10 Bulgarian Jump squat
15+15 Side crunches from hollow

3 ROunds
15 Deadlifts 225#
As many Hspu as possible in 2mins
Then rest 1 min
Score total number of hspu

10 rounds of:
3 HSPU
6 hang squat clean @50/35
12 pull-ups
24 double-unders

TC 30

100 Burpee Challenge Day 54

30-25-20-15-10-5 rep rounds of:

• GHD sit-up
• Back extension
• Knees to elbow
• 95 pound Stiff legged deadlift

3rft
135lb Back Squats 10reps
10 pull-ups
10 double unders