Cheif retest

17 rx

Pr and gol

213

TODAY.

A: Pressing Snatch Balance 3×3 : 20,38,38,45
B: Heaving Snatch Balance 3×3:45,65,65
C: Snatch Balance 6×1: 65,85,85
D: Overhead Squat 6×1 85,95, 115, 125,  tight right shoulder, hips, ankle

Then:
2x 500m Row Max Effort; 1:26.9, 1:35.5
Rest as needed. Get some…

 YESTERDAY

A: Front Squat 8×2 80-90% 1RM: 135, 225, 245, 245,245,245,245
B1: GHD Situps 4×12. . (8)
B2: Seated Box Jumps 4x 8-10, TRY TO KEEP CHEST UP NO REBEND, HEALS DOWN, KNEES OUT

Then AMRAP 12
Walking Lunge with Farmer’s Carry 8 Steps 53/35  (35)
25 Double Unders:   9 ROUNDS. . . 

Bear Complex . . .; x 5 rounds

clean, front squat, press, back squat, press x 7 reps

65, 85, 95, 105 f3, 105 f3, 95 f3.

Friday Oct. 5.

Tues Oct 2.

533222111

pull ups, bench.

175 double,

40 double.

3 rounds of 

AMRAP 20
400m Farmers Walk 53/35 (25)
10 Box Jumps 30/24 (24)
10 Burpees

Chieftan

5x3 front squat: 135 155 185 205 225

Than AMRAP 5x3;1
3 powercleans@135
6 pushups
9 squats
15 rx