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