50 HSPU done as 1,2,3,4 trading off with Meagan Shoults

3x1000m Row @ 1:55 pace, 3:00 rest between

5 Rounds working one minute at each movement with a 1 minute rest between rounds.

Score is total reps completed.

• DB Snatch (33 lb)
• Wall Balls (20 lbs on 10' target)
• Goblet Squats (35 lb KB)
• Pushups
• Rest

12 min AMRAP
3 Hang Snatch (75/55)
5 Barbell-facing Burpees
7 KBS (53/35)
9 Box Jumps (24/20)

RX. 55# snatch, 40# KB, 24" box. 5 rounds. Snatches were easy and smooth. I was wary on box jumps after yesterday's crash. Did okay for running on 5 hours of sleep.

Recovery feels good. No soreness from yesterday at all.

Front Squat
2-2-2-1-1-1
95-115-135-155-165-170

7 Minute AMRAP
5 Thrusters (95)
7 Toes to Bar

Finished 4 + 7 rounds (5 thruster and 2 toes to bar in final round)

1 back squat @ 250
1 Power Clean @ 175 (could have gone heavier.)
1 Jerk @ 175

1 round total = 600
17 rounds = 10,2000 lbs

---

NEXT TIME

---

Try 16 rounds:
1 BS @ 260
1 PC @ 190
1 Jerk @ 175
Total = 625 x 16 = 10,000

Best time = 1:21

4 attempts

1) 3X5 Muscle Snatch –95#

2) 7X2 Snatch from worst position – 7x155# Hi-hang

*Note: The “worst position” distinction implies that you should practice from whatever place you struggle the most. That could include anything from hi-hang to blocks from below the knee, or anywhere in between. Do not turn this into anything but a time to work on technique from your worst position.

3) 5X2 Cleans from worst position + 1 Jerk 185# Above the knee, off blocks

Warm up:
1000m Row
100 OH Walking Lunge

Snatch Assistance:
Pressing Snatch Balance 4x2
55-55-55-55
Snatch Balance 6x1
55-55-55-55-65-65
(in between 20 sec hollow rocks)

Power Snatch 6x1 every 30 seconds, light weight, technique focus
75lbs

Complex:
Power Snatch + Low Hang Snatch + Snatch Balance
4x rest as needed
65-65-65-65

Front Squat 3x3
95-105-125

4 Rounds (not for time)
KB Goblet Squat 10x
KB Swing 10x
(35lbs)

Conditioning/Capacity:
MAX REPS
1 min burpees
3 minutes jump rope
2 minutes burpees
2 minutes jump rope
3 minutes burpees
1 minute jump rope
(621 reps)

3x30 second locust pose
3x30 elbow plank to dolphin rocks

Skill
Snatch - 77kg
C&J - 90kg

Strength
3-3-3-1 Back Squats
(100kg - 110kg - 120kg - 130kg)

Midline
3x8 Back Extensions (20kg)
2x30 seconds Weighted Plank Hold (10kg with extended arms)

Sprinting/Running
800m Run + Sprinting Drills + Dynamic Stretching (Warm-up)
3x200m - (29 seconds, 30 seconds, 30 seconds)
5x1 Hurdle Lead Leg Runs + 5x1 Hurdle Trail Leg Runs + 5x1 Hurdle Runs
Some Running and Walking + Static Stretching (Cooldown)