August 11, 2022

Great start to the day with Card, Kim, Michael, Justin, Jody, Rusty + Ellie and me + Moose

Front Squat

1x5 @ 178.5lb

1x3 @ 204.016

1x2 @ 229.5lb

1x2 @ 242.25lb

Above Knee Pause Power Clean

3x2 @ 143.5lb

Power Clean + Power Jerk

3x(3+1) @176.25lb

1x(2+1) @ 192.716

3x(1+1) @211.5lb - 216.2lb

Pause High Hang Power Snatch

3x3 @ 108.5lb - 111.6lb

3x2 @ 116.25lb

3x1 @ 119.35lb - 127.1lb

Power Snatch

3x2 @120.9lb - 127.11b

1x2 @ 131.75lb

2x1 @ 136.4lb

Then

5 Rounds For Time:

20/15 Cal Row

15 Dumbbell Thruster 35's/25's

15 V-up

Rest 3:00

1 Round For Time:

40/30 Cal Row

30 Dumbbell Thruster 35's/25's

30 V-up

Then

3x

20 Star Fish

20 Heel Overs

30 Flutter Kick (total)

*Rest as needed between rounds.

Single Arm Kettlebell Deadstop Row

4x8/8

Burnout Set w/ Lighter Kettlebell