180# Snatch

Friday Sept 13th

A. Front Squat @ 22X1, build to a single

B. Split Jerk, 1 rep @ 205 x 3 sets, 3 min

C. 1 Squat Snatch @ 145lb every 30 sec for 15 mins

D. EMOM for 9 mins:

1st - 12 Thrusters @ 75lbs

2nd - 12 KBS - 32kg

3rd - 12 Lateral Barbell Burpees

A. 225#

B. Complete

C. Complete

D. Complete but barely

8

Sat Sept 14th I didn't train

Sun Sept 15th off

Mon Sept 16th

A. Snatch, work to a single

B. touch n go Power Clean, build to a tough triple - goal is 185lb

C1. Strict HSPU to Depth Cluster, 1.1.1.1.1 x 4 sets, 1:30 min

C2. Weighted Chin-ups on Rings @ 30X0, 3-3-1-1, 1:30 min

A. 180# ... pr, video below

B. 190# could have maybe done more but was losing focus, video below

C1. all sets to 8"

C2. 30#, 35#, 50#, 55#

9

PM - CP Battery tester

For time:

10 Rope Climbs to 15ft

100ft Front Rack Walking Lunges @ 135lb

100ft Handstand Walk

100ft Front Rack Walking Lunges @ 135lb

100ft Handstand Walk

100ft Front Rack Walking Lunges @ 135lb

10 Rope Climbs to 15ft

25:04 this killed me, I was dying on the lunges and just tried to keep myself going because I wanted to stop so bad

6

180# Snatch from Chelsea Ryan on Vimeo.

190# tng power clean x3 from Chelsea Ryan on Vimeo.