Awesome test today with Nancy! I was excited about this one coming in because the OH squats at 115# on Saturday felt pretty solid. I was convinced I could fly at 95#.

5 rounds for time:

  • 400m Run
  • 15 OH Squats (95#)

I finished the first run in roughly 1:45 keeping a conservative pace. OH squats were unbroken through all sets. Headed out for my last run around 10:00. Finished at 12:59 for a 24 second PR! Very happy to get under 13:00.



E2MOM for 10 min: 1 Hang Squat Snatch + 2 Overhead Squats

I worked up to 125. Felt pretty good.


6 minute AMRAP:

1 Hang Squat Snatch (115/75)|(75/55)
3 Overhead Squats*
25 Double Unders

Rest 2:00. Repeat.

The squat snatch doesn’t count as the first overhead squat. I surprised myself and did really well considering my ability level on this one. I got 7+3 Rx the first round and then 7+2 Rx the second round.


12 Min AMRAP
2 OH Squats (135/95)
2 Chest to Bar
4 OH Squats
4 Chest to Bar
6 OH Squats
6 Chest to Bar
………..Continue by 2’s

**3 FS (135/95) every minute on the minute.

I scaled to 115# and ended up getting 12+1. This started getting real hard at the 8 rep mark. C2Bs felt good though. They were all butterfly.

Did some accessory work afterwards:

3 Rounds NFT:

15 Hip extensions
50 ft S.A. kettlebell front rack walk, right
50 ft S.A. kettlebell front rack walk, left