June 23
Olift Class

Full Squat Snatch
45x6, 75x6, 115 (3+f+2), 120(1+f+1+f), 140(1+f+f+1), 120x2, 120x2, 130x3

Full Squat Clean
120x6, 140x6, 175(2+f+1), 185(1+f+1+f)

Front squat @ 185, 3221x5; 1min rest

wednesday:
A. standing press @ 12X2; 5,5,5; rest 3 min
105x5, 115x5, 115x5
B. close grip bench press - build to a tough single in a few sets
115x4, 145x3, 185x1, 205x1, 215x1
C.oly tech work - 5min
full squat snatch

+

3 rds for time:
10 burpee jumping chin ups
50 double unders
(wearing 20# vest)*

* no 20# vest so doubled the reps for the wod (20 burpee chin-up, 100 DU). All DU were done UNBROKEN!!!

June 21
A. back squat @ 30X0; 5,4,3,2,1; rest 4 min
225x5, 245x4, 265x3, 295 (1+f), 315(f)
B. OHS - 3 x 3 work on depth; rest 2 min
175x3, 185(2+f), 185x3
C. oly work homework - 5 min
full squat snatch - 45x5, 95x5, 135( f+2)

+

3 sets @ 90%:
5 tire flips
50 m farmer's walk - 2pd/h
rest 3 min b/t sets
fun!