Free...

15-Jun A. Build to a max snatch

15-Jun
A. Build to a max snatch
45x5, 75x5, 125x3, 150x3
170x1 - http://www.youtube.com/watch?v=fayUEa9Izak
185xf - http://www.youtube.com/watch?v=LcJJSwcqjRQ
185x1 - http://www.youtube.com/watch?v=XxhPwCPZ4KE

190xf - http://www.youtube.com/watch?v=b8LiMH8Ha5Q
B. Front squat; build to a max
225x3, 275x1
305x1 - http://www.youtube.com/watch?v=WMQ6yHdO5SU
+
12-9-6
Deadlift 315#
Burpees
3:01 - ub
http://www.youtube.com/watch?v=yE-ZyhKO_Qg

+
5 rounds for time:
Run 400m
15 ohs 95#
12:42 - ub
http://www.youtube.com/watch?v=iU6vOZZ_oTQ

14-Jun A. Power clean; 2 reps x10 sets @65% 1rm; rest 1 min bw sets

14-Jun
A. Power clean; 2 reps x10 sets @65% 1rm; rest 1 min bw sets
all sets @ 170# - ub
http://www.youtube.com/watch?v=4sC5-p4fuJE
B. Power snatch; 3 reps x5 sets @70% 1rm; rest 1 min bw sets
all sets @ 145#
1 - http://www.youtube.com/watch?v=BcSGBBxoAIo
2 - http://www.youtube.com/watch?v=BFi3fxz6DoI
3 - http://www.youtube.com/watch?v=C8uK80Ghafc
4 - http://www.youtube.com/watch?v=pxkNVJDvAXk
5 - http://www.youtube.com/watch?v=eE9biffFYUc

+
10 -->1
KBS 88#
Box jump 30"
6:33 - ub
http://www.youtube.com/watch?v=KSCaRZGkgm8

13-Jun A. Squat snatch; build to a max

11-Jun EMOM for 20 min:

11-Jun
EMOM for 20 min:
Odd- 3 TnG power clean tough
Even- 3 parallete hspu
all sets @ 185#
http://www.youtube.com/watch?v=R1jafvoVXtU

+
Row sprint 30 seconds @100%
rest 3 min
x5
1 - 172m - http://www.youtube.com/watch?v=OJqk2-J7l4Q
2 - 169m - http://www.youtube.com/watch?v=_nZWIxyZAtQ
3 - 169m - http://www.youtube.com/watch?v=ekkaz4RCPts
4 - 165m - http://www.youtube.com/watch?v=HvyYTEvKSlo
5 - 163m - http://www.youtube.com/watch?v=Jrqpk6TqAO4

10-Jun A. Back squat; 5, 3, 1; rest 3 min

10-Jun
A. Back squat; 5, 3, 1; rest 3 min
45x6, 135x6, 225x5
275x5 - http://www.youtube.com/watch?v=gRgIS4ec4O0
315x(2+f) - http://www.youtube.com/watch?v=nQaTFpLqqjY
345xf - http://www.youtube.com/watch?v=QmtCR_ElwMw

B. EMOM for 10 min: 3 squat snatch 60% 1rm
all set @ 125 - ub
http://www.youtube.com/watch?v=ElFhORBI3HU
+
3 sets:
15 CTB chin ups
30 unbroken wall balls
rest 3 min
1 - 1:20 - http://www.youtube.com/watch?v=X8_6SAqO6tQ
2 - 1:18 - http://www.youtube.com/watch?v=M57gIdJo_t0
3 - 1:17 - http://www.youtube.com/watch?v=4X4PrwpxHc4
+
3 rounds for time:
4 squat clean 225#
2 rope climbs
7:38 - http://www.youtube.com/watch?v=C-mzKADTV6s
missed the 2nd clean on the 2nd round

8-Jun Row 60 min for max meters

8-Jun
Row 60 min for max meters
14624m (2:03/500m)
12:00 - 2956m - 2:01
24:00 - 2891 - 2:04
36:00 - 2858 - 2:05
48:00 - 2909 - 2:03
1:00 - 3011 - 1:59

7-Jun
AM
Olift with Pierre
Split Clean & Jerk
45x6, 95x3, 125x3, 155x3, 185x2, 185x2, 185x2, 185x2

Split Jerk
195x2, 205x1, 220x1
195x2, 205x1, 220x1
195x2, 205x1, 220x1

3 Front squat/ 1 Jerk
220, 220, 220

PM
3 rds for time:
25 KBS 2pd
25 burpees
6:33 - ub
http://www.youtube.com/watch?v=LurgcTFnAvM