9/20/19

We worked up to a heavy set of the following complex:

• 3 Power Cleans
• 2 Front Squats
• 1 Hang Squat Clean

I worked up to 185#, but I couldn’t get the power cleans on the set of 205#.

Then, we did the following metcon:

6 rounds of 1:30 on/:30 off:

• 3 Hang Power Cleans (155)
• 2 Front Squats
• 1 Hang Squat Clean
• 12 T2B
• Max Front Rack Hold (155)

I ended up finishing each round about 45 seconds in, which gave me far too long to hold that darn bar. T2B were all unbroken.

2/23/19

Partnered with Chris for this one!

8 rounds each for time:

3 Hang Squat Cleans (205)
5 Strict Pull-ups
7 Burpees

*One partner follows the other
**Each do 8 rounds

Time: 14:51

1/21/19

We spent 15 minutes building to a heavy set of 5 hang squat cleans. I built up 95, 135, 155, 185. The set at 185 felt pretty good. Then, we did the following:

For Time:

12-10-8-6-4
Hang Squat Clean (155/105)
12-12-12-12-12
Burpee to Target

My time was 11:54 Rx. Most of the Hang Squat Cleans were in two sets except for the last set. The burpees were all pretty slow but consistent.

2/16/16

Strength

4 sets @115 of:

8 Front Squats directly followed by 4 Reverse Lunges each side

WOD

AMRAP in 8 minutes:

3 Hang Squat Cleans @135

5 Burpees

Jeremey: 7 rounds + 1 HC

2/13/16

WOD

3 rounds with 5 minutes between rounds:

Minutes 0:00-2:00 – 400m run followed by as many Double Unders as possible

Minute 2:00-3:00 – Dumbbell Push Press @35#

Minutes 3:00-4:00 – Pull-ups

Minutes 4:00-5:00 – Dumbbell Hang Squat Clean @35#

6/21/15

Strength:

5-5-5-3-3 Hang Squat Clean

95-115-135-145-155

Workout:

20 min AMRAP:

400m Run

30 Wallballs

20 KB Lunges

10 Ring Dips

Result: 3 rounds + 10 Wallballs

6/11/15

Strength:

5×8

Pull-up

Strict OH Press – 75lbs

Workout

5 Rounds

3 Hang Squat Clean

7 Push-ups

10 Box Jump Up and Over