9/16 @ 4pm

Snatch Balance
3-3-3-3 (70% 1RM Snatch)

4 Rounds
10 Squat Cleans (155/105)
20 Push-ups

55-55-55-65

11:26 w/85# squat cleans & half knee pushups

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9/2 @ 6pm

Snatch Balance
2-2-2-2

3 Rounds
Row 400m
5 Power Snatch (115/85)
10 Dips/Push-ups
15 Goblet Squats (45/30)

Snatch Balance
55-60-65-70

Metcon
11:44
w/55lb snatch & 25lb goblet squats

8/21 @ 10am

Snatch Balance
2-2-2-2 (70% 1RM Snatch)

4 Rounds
5 Push Jerk (155/100)
15 Sit-ups
2 Rope Climbs
Substitute 7 strict pull-ups for rope climbs.

Went to Potomac so no ropes….

55-55-55-55

8:44
90# PJs (unbroken til last round, prob should have gone for 95 or 100)
4 strict pullups (first 2 rounds unassisted, then red & yellow band) Huge fail on strict pullups. Thought scaling to 4 each round would let me get through them but clearly it didn’t help.

10/29 @ 5pm

Snatch Balance
2-2-2-2-2

Complete these sets at somewhere between 50% and 60% of your 1RM. Focus on speed in getting underneath the bar, and a nice stable OHS position at the bottom.

Metcon:
On the minute, complete:
1 Thruster (135/95)
1 Pull up
2 Thrusters
2 Pull ups
3 Thrusters
3 Pull ups
…..and so on, until you cannot complete the RXd work for that minute. Set up your bar so that once you miss a minute, you take one minute rest to strip your bar to 95/65 or some appropriate weight given your starting point, and continue until you fail again. After you’ve stripped the bar for the second go around, it should be about the weight with which you would normally do Fran. Max is 20 rounds/minutes.

Rounds before failing: 7 @ 42lbs.
Completed the remaining 13 minutes w/4 reps @ 32lbs.

Thrusters are not a good time.