Performance

A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes

95, 115, 125, 135, 145, 155(1.5)

B.
Complete as many rounds and reps as possible in 10 minutes of:  5+15
5 Handstand Push-Ups  used the foam thingy
10 Pull-Ups
15 Kettlebell Swings (32/24 kg)

Performance

A.
Four sets of:
Front Squats x 6-8 reps @ 30X1  135, 155, 175(6), 185(4)
Rest 2 minutes
Ring Rows x 8-10 reps @ 2111  8, 8, 7, 6
(get as horizontal as possible)
Rest 2 minutes

B.
For time:  10:28
Row 500 Meters
50 Wall Ball Shots
50 Hand-Release Push-Ups
Row 500 Meters

Performance and fitness

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
95/65 lb Thrusters x 10 reps
24″/20″ Box Jumps x 10 reps
400 Meter Run

Me and Serge. 11+10. I did 5+10.

Performance/fitness

A.
Take 15-20 minutes to find today’s 1-RM Clean & Jerk

220lbs! Finally hit 100k! (PR) And I power cleaned it!

B.
Complete as many rounds and reps as possible in 8 minutes of:  4+8
Burpees x 10 reps
Row 250 Meters

Part A performance, part B fitness. just wanted to get more work in and performance looked heavy and tough!

Performance

A.
Shoulder Press
*Set 1 – 3 reps  135
*Set 2 – 2 reps  145x1.5
*Set 3 – 1 rep  155x.5
*Set 4 – 3 reps  115
*Set 5 – 2 reps  135
*Set 6 – 1 rep  145
Rest 2-3 minutes between sets

B.
Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Row Sprint x 30 seconds  59 calories (Can't believe I didn't get that last calorie!)
Minutes 5-8 – Handstand Push-Ups x Max reps in 30 seconds  13 with the foam pad.
Minutes 9-12 – Burpees x Max reps in 30 seconds  41

Performance

A.
Four sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)  50, 55, 60, 65
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 6 minutes of:  3+8
115/75 lb Thrusters x 3 reps
Pull-Ups x 6 reps
30″/24″ Box Jumps x 9 reps

Knee not feeling it but held up. Slow box jumps as always though.

Performance

A.
Five sets of:
Deadlift x 5-7 reps  225, 225, 255, 255, 275x7
Rest 20 seconds
Kettlebell Swings x 20 reps  32kg
Rest 20 seconds
Push-Ups x 15-20 reps  20's
Rest 3 minutes

B.
For time:  7:54
Row 2000 Meters

First time. Awful.

Fitness

A.
Four sets of:
Deadlift x 6-8 reps @ 3011  185, 205, 225, 225 all x 8
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps  65, 75, 75 all x 10 (ran out of time for fourth round)
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.
Four rounds for time of:  9:35
10 Hand-Release Push-Ups
20 Kettlebell Swings
100 Meter Run

Performance

A.
In 12-15 minutes, build to a 1-RM Jerk.

110kg. PR! Failed 120kg.

B.
Three rounds for time of
135/95 lbs Ground to Overhead x 10 reps
Chest-to-Bar Pull-Ups x 15 reps
300 Meter Run

16 minutes. So slow.

Performance and fitness

A.
Four sets of:
Turkish Get-Up x 3 reps each arm
Rest 90 seconds

Oly. Build to 1 rep max clean and jerk in 10 min. 97kg. PR!

B.
In teams of two, with partners alternating to complete entire rounds, complete as many rounds as possible in 30 minutes of:
20-yard Bear Crawl
200 meter Run
20-yard Bear Crawl

19 rounds. I did 9. Sucked.

Performance

A.
Four sets of:
Back Squat x 3-5 reps
Rest 20 seconds
Pull-Ups x Max Reps
Rest 3 minutes

Snatches EMOM for 15 minutes
1-3 40kg
4-6 45kg
7-9 53kg
10-12 60kg
13-15 64kg

B.
Two sets for times of:  4:04 and 5:12
Row 500 Meters
30 Wall Ball Shots
15 Toes to Bar
Rest 4 minutes

Performance

A.
Take 12-15 minutes and build to today’s 1RM Snatch

165! New PR by 9 lbs! Lifting with Sergio and Luke really helped. 

B.
Using ~75% of what you worked up to in part A, complete for time rounds of 12, 9 and 6 reps of:  7:58
Snatch
Handstand Push-Ups

125lb snatches. Only missed the very last rep. Used the cushion for push-ups. Big help!

Performance

A.
Four sets of:
Shoulder Press x 2-3 reps
Rest 2 minutes
Weighted Pull-Up x 2-3 reps
Rest 2 minutes

Snatch balance work instead. Didn't go great. Shoulders and traps were tight.

B.
“Annie”
Rounds of 50, 40, 30, 20, 10 reps of:
Double-Unders
Sit-Ups

9:17