06 24 17

P

A. FT [C10]:
30 Clean and Jerks (185/135)

*This can be done as a “fast metabolic” test when using <50% of your 1RM C&J. This can also be done as a test of olympic lifting technique under fatigue when using loads of 50%-75% of your 1RM. Talk with your coach about which may be best for you.

B. T(2) or solo, FT:
30/26 Cal Row
30 Box Jump Overs (24″/20″)
30 Power Snatch (75/55)
30 T2B
30 Power Snatch (75/55)
30 Box Jump Overs (24″/20″)
30/26 Cal Row

T(2): 40’s

F

A. 3RFT [C10]:
15 Thrusters (95/65)
10 Burpeees

B. same

———————————————–
Extra credit:
AMRAP [12]
20 alternating pistols / 20 air squats
8 HSPU / pushups
3 BMU / situps
-Rest [6]-
AMRAP [12]
20 BS (155/115) / jumping squats
8 full Snatch (155/115) / (45/35)
3 RC (15′) / 9 chins

06 23 17

P

A. 2 Cleans + Jerk
1@70%, 1@75%, 1@80%, 1@85%, 2×1@90%

 

B. FS: 2@60%, 2@70%, 2@75%, 2@80%

 

C. FT [C15]: 21-15-9 of

2A DB Hang Squat Cleans (50/35)

HSPU

400m Run / 500m Row

 

F

A. PP (Barbell or DB): 7-7-7-5-5-5

 

B. FS: same

 

C. FT [T12/C15]: 21-15-9 of

Wallballs

Pushups

400m Run / 500m Row

 

July 1st Graduation Social (link)