BB Gymnastics

1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.

Conditioning

3 rounds for time of:

50′ Burpee Broad Jump
20 KBS 60# db
15 C2B Pullups 55# help
10 Thrusters 50# db's

After normal dynamic and group warmup

Burgener warmup

10 ball slams - 20 lbs

In 15 minutes work toward a 1 rep max clean and jerk
45, 65, 85, 105, 115, 125, 135, 145, 155!!!!

For time
9-15-21
Thrusters (115/75) - 85 lbs
Burpees

100 jackknife situps - 6lb ball

Level 2 AMRAP in 12 minutes of:

Power Clean (155/115#) x 8
Ring Dip x 12
Slam Ball (30/20#) x 16

Did 3 2/3 rounds with 9 ball slams. Used my dip station for dips, Olympic rings aren't in yet.

7 Miles (Riverwalk)

home-park-water-park-home-station Zuid WTC-home

Sprint Intervals

50 yd sprints (on grass - rolling start) - 7.09, 6.63, 6.35, 6.23, 6.19, 6.15, 6.07, 6.05, 6.04, 5.97, 6.00, 5.97, 6.04

run 1 mile
100 pull ups
200 push ups
250 sit ups
300 squats
run 1 mile

time- 1 hour 6 mins

sports day
- b ball
- max pull ups (15)
-football
-dodgeball

all day event

Class is at 4:30 Monday

Skill
Squat clean:
3X1@75% (of most recent 1 rep max) ,
2X1@80%,
1X1@ 85%,
1X1@90%,
3X1@85%,
2X1@80%
– rest 30-60 seconds between each set

Conditioning

5 rounds for time:
10 x Clean and Jerk (155/105)
1 legless rope climb (start seated if possible)

5 minutes to establish a Max Height Box Jump.
-then (no break)
Men-
12-9-6 of:
Muscle-Ups [C2B and PushUps Scaled]
Front Squats @ 250# [95#]
For time.
-then (immediately at completion of the WOD, or when the 10 minute cap is reached)- 5 minutes to establish a Max Height Box Jump. 45.5"