Power Variations, Front Squats & Double Met-Con

Power Snatch - Max in 15 minutes
40
50
60
70
75
80
83xxx

Power Clean - Max in 15 minutes
60
80
90
100
105
110x
110

Front Squat - 3rm
60
80
100
110
121 PB

Conditioning
2 RFT:
Row 1000m
30 T2B
30 Jumping back squat - 30kg

14:57 Rxd


Rest 2 hours


Conditioning
AMRAP 2 minutes:
3 sets of Unbroken Muscle-ups (combined score)
Rest one minute

6, 3, 3 = 12

AMRAP 2 minutes:
5 Pull-ups
5 Ring Handstand Push-ups 
Rest one minute

1+5 Rxd

AMRAP 2 minutes:
5 DL @ 150
5 Pistols
Rest one minute

2+1 Rxd

AMRAP 2 minutes:
1 Bar Muscle-up
4 Toes-to-bar

5 Rxd

Friday and Saturday

Friday 14th

Snatch - 3-3-2-2-1-1, from low blocks
60
65
70
75
77.5
80 PB

PB from low blocks.

Clean & Jerk - 3-3-2-2-1-1, from low blocks
80
85
90
95
100
100

Front Squat - 3-3-3-3-3
80
100
110
115
120 PB

Conditioning
Track Triplet
3 RFT:
8 Split snatch - 52.5kg
7 Bar muscle ups
400m Run

10:58 Rxd


Saturday 16th

Conditioning
Baz
AMRAP 30 minutes
30 Double unders
8 Squat cleans - 70kg
11 Hand release push ups

11+32 Rxd PB

PB by 3 rounds, 20kg and double unders.

EMOTM OLY Lifts & Bar Muscle Up Chipper

BB Gymnastics
Snatch - 10x1 EMOTM @ 80%
68kg, no misses

Clean & Jerk - 10x1 EMOTM @80%
94kg, no misses

Conditioning
For time:
Run 800m
5 Bar muscle ups
9 Hang clusters - 60kg
Run 400m
7 Bar muscle ups
7 Hang clusters
Run 200m
9 Bar muscle ups
5 Hang clusters

12:48 Rxd

Struggled a bit with my right calf on the runs, was feeling tight this morning from the box jumps last night. Bar muscle ups unbroken through out, hang clusters unbroken first 9, then 3-2-2 and 3-2.

Hang Stanches

BB Gymnastics
Hang Snatch
40
50
60
70
75
77.5 PB
80 PB

Conditioning
For time
5-4-3-2-1
Hang snatch - 60kg
Bar muscle ups

4:08 Rxd

I had 2 failed snatches through out, first fail was the last rep on the round of 4 and the second fail was the last rep.

Endurance

Conditioning
For time:
Row 1000m
Run 1000m
50 Box jumps - 24"
30 Burpees
50 Box jumps
Run 1000m
Row 1000m

23:04 Rxd

Skill
BB Turkish Get Up
20
30 PB
35 Right only

EMOTM 3 Bar muscle ups for 10 minutes
Completed, no missed reps

OLY work + Wall Ball/Rowing WOD

BB Gymnastics:
Power Snatch - Working up to a heavy single
40
50
60
65 F, F, 1
67.5 F, 1
70 PB

Conditioning:
Main Site WOD - 12/02/02
For time:
Row 2k
50 Wall balls - 9kg
Row 1k
35 Wall balls
Row 500m
20 Wall balls

21:18 Rxd

Target was sub 20 going into this, i wanted to keep my split times below 2:00/500m on all of the rows. I knocked 11 seconds off my 2k PB, which i am pleased with as i went at a steady pace. I think i took to much rest on the wall balls, but these are more a mental thing with me in the same way kettle bells used to be.

My row times were:
2k - 7:48.8 PB
1k - 4:05.1 (1016m)
500m - 2:00.1 (514m)

Skill:
10 min Bar mucsle ups practice.

Working on quick elbows and getting my wrists over the bar. I then went for 3 sets of ME unbroken reps.

2, 5, 5 - The sets of 5 are PB's