120424

Cannot believe it’s only a few days away. I’m going to take my jet lagged ass to bed now. While I’m asleep, someone please tell Jason “Haagen” I’m proud of him.


WOD 120424:

BB Gymnastics

1) 4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 40 sec.

Notes: The percentages should be based on your 1RM Clean. The entire complex should be unbroken. If you are a regional competitor and are not a member of Group 1, you should perform this at above 225/135# even if that is above 75%.

2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.

Strength

1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

1b) 3X5 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 5 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

Conditioning

For time:

8 Pistols
8 HSPU
8 Burpee Over-The-Box Jumps 24″
12 Pistols
12 HSPU
12 Burpee Over-The-Box Jumps 24″
16 Pistols
16 HSPU
16 Burpee Over-The-Box Jumps 24″

Notes: All Pistols should be alternating. HSPU are new Regionals standard and Kipping is allowed.

*Rest 10 Minutes.

Row 1K.


TEAM Conditioning

Team Event 1.

Notes: Make sure team captains read all rules and watch corresponding video. Also, make sure to hold each other to strict standards on the HSPU.


Extra 120424:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

GROUP 3 Conditioning

15 minute AMRAP of:

Swim 75m
30 Air Squats
15 HR Pushups

GROUP 4 Conditioning

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups

GROUP 5 Conditioning

5 minutes to complete:

1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

102 responses to “120424

  1. Sending this song to alll the outlaws competing this weekend…lf this song aint on yo playlist-it needs to!

  2. Clean Complex – 90Kg (1RM of 115Kg so 78%)

    Snatch Balance – 60Kg – 1 miss on set 1, 1 miss on set 6

    Deads – 100Kg
    PU – 10/5/3 – weak sauce

    Conditioning – 10:26

    Pistols 8, 10/2, 8/6/2
    HSPU – 1 no rep 1st set, all good second set, 3 no reps in last set.
    BBJ – uber sucky.

  3. BB Gymnastics
    1) 165#
    2) 95# – 1 miss lost the weight forward on press under.

    Strength
    Deads – 225#
    Pullups – 5+20 / 5+12 / 5+8 *Felt great about that first set of 20.

    Conditioning
    7:34

    No Rower so subbed 800m run
    3:33 – I was smoked after conditioning.

    • Extra work-Group 3
      No pool subbed in 400m run for swim
      5 rounds + 400m run *squats killed my hip flexors

  4. Hang power cln, hang squat cln, push jerk complex complete @ 225
    Snatch balance 145, 145, 165, 195
    Tempo dead 315
    Strict pull up to me kipping 15 kips, 10 kips, 5 kips
    Conditioning 11:39 rx
    Row 1000 m 3:23

  5. BB gymnastics:
    1) 105 kg
    2) 60 kg, focusing on speed and catch

    Strength:
    1a) 120
    1b) 30-19-11

    Conditioning:
    6.39

    Row: 3.05

    Rested 30 mins

    MU:
    I falled through the rings on the second one i the ME, – shit happens
    The rest 3 UB was easy

    Maybe I’ll give it a shot again tomorrow.

  6. BB Gymnastics:
    1) 155#
    2) 95#, 105#, 115#, 125# x 2.

    Strength:
    1a) 225# deadlift
    1b) 12, 13, 8 ME kipping pull-ups

    Conditioning:
    10:39
    rest 10 minutes
    Row 1k-subbed 100 SDHP @45# for the row. 3:33

  7. BB gym:
    1) 140
    2) 75, 85, 95 – bad miss on 2nd attempt of 95. was done after that.

    Strength:
    1a) 185
    2a) 11, 11, 11

    Conditioning:
    Skipped

    MFS – 6/2/2

  8. BB
    1) Clean Complex @ 225#
    2) Snatch Balance @ 135, 155, 175

    Strength
    1) Tempo Deadlifts @ 275, 305, 335

    Conditioning
    Rx’d @ 8:35
    * Definitely jump over the box if able (as oppose to making contact) … big time saver there

    Will do Group 4 and Strict Pullups + ME Kipping later tonight

    6/7/5 – night and day difference from yesterday … i caught my girlfriends cold and it sucks, plus my upper back is absolutely fried

  9. BB Gymnastics

    1) 4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% = 80kg
    .

    2) 4X3 Snatch Balance (NO heaving) – 60kg

    Missed out middle strength portion as was short on time

    Conditioning

    For time:

    8 Pistols
    8 HSPU
    8 Burpee Over-The-Box Jumps 24″
    12 Pistols
    12 HSPU
    12 Burpee Over-The-Box Jumps 24″
    16 Pistols
    16 HSPU
    16 Burpee Over-The-Box Jumps 24″

    = 10:37 R’xd

    *Rest 10 Minutes.

    Row 1K = 3:37 on my old faithful chicken shed rower

    M= 5 F= 3 S= 3

  10. BB
    1) 160#
    2) 115 (3sets), 125 last set

    1a) 215 could of gone heavier
    1b) 11 (slipped), 20, 15

    Conditioning: 9:43

  11. 1) 235 – am having trouble resetting my hook grip after the first clean
    2) went light because shoulder has been tight

    1a) 275 – could have gone heavier but back has also been tight. Controlled these really well at 275
    2a) all strict complete + 12,18,19 First set lost my grip on the bar.

    Conditioning

    6:15

    1k – 3:58

    ( is this row really slow? don’t row for distance much, would like some feedback on the pacing if anyone has any. I row pretty well but tire easy from it. Im 5’8 so height hurts me a bit)

  12. BB and Gymnastics
    1) 105kg all sets
    2) 60, 70, 75 and 80kg

    Strength
    1a) 140kg all sets
    1b) 16, 14 and 10 kipping PUs

    Conditioning:
    Team WOD 1

  13. BB-
    1) 225
    2) 205

    Strength-
    1) 405 across
    2) 5 strict +10 kipping all sets

    Conditioning-

    11:43

    HSPU fucked my soul

    3:12 row

    3/3/3

  14. BB gymnastics
    1) 185
    2) 95,95,105,105
    Strength
    1a) 255 all sets
    1b) 5+15, 5+15, 5+10
    Conditioning
    13:40( still terrible at HSPU’s)

    Row= 335( only did 90%)

    2/3/3

  15. Clean Complex- All sets done at 225
    Snatch Balance- 135, 155, 175, 185
    Deads- 135, 155, 185
    Pull-ups- 20, 20, 20
    Conditioning- Triplet (6:14) Row (3:50) Total- 20:04

  16. 1. c&j complex: 205
    2. 185 (did rack jerks instead. still can’t drop into ohs)
    3. deadlifts: 275
    4. pull ups: 21 12 10

    metcon: 10:03

    500m row – 1:46 (ran out of time before class)

  17. Did cleans yesterday so I did some tetanus training with the snatch.

    6×1 — 1x sn DL + pause hang snatch @ knee + power snatch (lowered on a 3 to 5 count)

    2x 185, 2x 195, 1×205, 1×225

    All snatches ended on power position no squat

    Strength
    DL-365/385/405
    Pullups-20/15/15*stppped each time due to shoulder. Felt an impingement.

    Conditioning
    7:36

    Immediately rowed 1k at 1:55 pace for cool down

  18. Hang P. Clean, Hang Squat Clean, Push Jerk
    4×1 @ 190
    – Jerk felt weak

    Snatch Balance
    4×3 @ 155

    Strength
    Tempo DL 3×5 @ 275
    Pull ups 5/18, 5/18, 5/17

    Conditioning
    7:36
    -Happy with this, just need to be faster/stronger with HSPU

    2/3/3

  19. Complex 160#
    Snatch balance 85#

    Deadlift 405 across
    Pullups 3×5 strict + 10,8,8 kipping

    Wod: did assisted pistols and pike parallette handstand push ups. 10:01

    Row 1k: 3:23 exactly

    I screwed up the a/b section and did the three sets of deadlifts with 60s between. That was terrible.

  20. BB
    a)@205, 225# for the rest
    b)@ 135, 145,150, 150#

    Stength
    a)225, 275, 315
    b)Did 5×5 stict bc my hand is ripped and im a pussy apparently

    Conditioning
    14:43

  21. 225 across for cleans
    135 for snatch balance

    315 for deads
    15 16 17 for pullups

    12:39 for wod
    3:39 row

  22. Worked up to a 1mr on clean first 315 PR by 25!

    4×1 complex at 235- got the first set and after that I failed the push jerk on the last 3 rounds, cleans were easy.

    Snatch balance- skipped shoulder was acting up.

    Deadlifts at 315
    Pullups went-5+11, 5+5, 5+0

    Conditioning- modified hspu to put feet on box in pike position. Finished in 8:07.

    Ran an 800 instead of row- 3:26.

    Has any of you had a home gym vs. worked out at an affiliate? What are your thoughts. I’m not too happy with my affiliate and am thinking of putting in a gym at my house. He asked me if I did not like his programming- yes pussy you just got done programming legs 5 days in a row with 95 pound deadlifts and a mile run…

    • I used to coach at an affiliate for a few years so I trained for free and did what I wanted but after a job change I couldn’t coach so I joined a different affiliate close to my new job. It didn’t take long to realize that the cost of the membership for 6 months would easily pay for all the equipment I needed at home and I was free to do what I wanted…and now that I found Outlaw I wouldn’t have it any other way…unless I was actually at CF Outlaw…

      • That is my thought as well. I usually do everything alone already, so I don’t think that would be a problem. I’m almost to the point of moving to va so I can see Rudy’s bearded face everyday…ughh did that get kinda gay?

  23. Was turned onto the Outlaw way about a month ago. I am really digging it. I have made up my mind to commit to a year of outlaw programming after regionals. By far the best programming I have found for someone who like to compete everyday. I only wish I would have found it sooner because I can see how much it ha helped me in a month using it to prepare for the South Central Regional.

    Clean Complex with 225 (felt good)

    Snatch Balance stayed at 135 and worked on techinque

    Tempo Deadlift 225
    Pullups 5/10 every set (don’t want to chance tearing hands at this point)

    WOD: 7:56 Rx’d

    1000m row 3:14

  24. BB Gymnastics
    1) 195
    2) 135×1, 155×3

    Strength
    1) 245
    2) 4+5, 4+5, 4+6

    Conditioning – Affiliate WOD
    12 min. AMRAP – 30 DU’s and 15 KBS @ 53# – 7 +40 reps

  25. Strength
    1) 225
    2) 18/12/8

    Conditoning
    8:10
    – Shoulder issues on the last set os hspu’s. Did 32 push ups instead. Moved through this one quick but is all strengths.

  26. Shoulder therapy
    Clean 125 jerk PVC
    DL 295
    Dead hang Pu 6
    Conditioning no hspu, slow burpees 7:59
    Row 3:31
    Going to feel it tomorrow.

  27. 225 for the BB complex, 100 for snatch balance, 225 for tempo DL
    Conditioning: Pullups, 95# hang squat clean, plyo pushups, 2 pood KB swings each station 1 minute, 2 rounds. 41 reps first round, 46 reps second round

  28. BBG
    Cleans @ 225
    Snatch Balance – 165, 185, 195, 205

    Strength
    DL – 325, 345, 365
    PU – 21, 17, 15

    Conditioning – 10:58 slow
    HSPU went to shit on the last round, pistols slow every round

    Row – 3:14 pretty slow for me, but the rower was pretty shitty and my ass blew up pretty quick

  29. BB Gymnastics – done at 225#

    Strength –
    Tempo DL – done at 335#
    Pull ups – 66, 23, 29 – grip got shot after the first big set

    Conditioning –
    Metcon – 6:55
    Row – 3:23

    Group 5 extra work – done 30 minutes later.

    ME muscle ups – 11 (PR is 19, too much pulling today!) then 4 set of 3.

  30. BBG 12o#
    Snatch Balance
    65/85/95/105

    Tempo DL 175#
    pullups 13/11/10

    conditioning 7.12 doubled up on pistols…achilles is pissed… no jumping

    16pistols
    8hspu
    24 pistols
    12hspu
    32 pistols
    16hspu

    1k row 4.12…..legs fried after double pistols

  31. 3rd day on…..feeling very beat. Thought about resting today, but went in and I’ll rest tomorrow

    BB Gymnastics
    Hang clean complex did 5 x 1, 40 sec rest
    225, 235, 245, 255, 265

    Felt okay, better as I went actually.

    No snatch balance

    Strength, did two sets of deads at 315 and shut it down. Lower back bugging me a bit lately, need to lay off the heavy deads for a bit and once it feels good again I’ll be able to rep 345.

    1 set of pullups – 15 and shut it down..

    Conditioning

    4:50

    Judged on this, had to redo one pistol.
    No 1k.
    Coached all night.

    MFS
    4/7/5

    • dude, 4:50?!? that’s ridiculous. i hope you throw up the video of that. 265 on the clean complex is just as sick. nice work.

      • Haha nah sorry man didn’t take any video.
        Watch for the Canada east regional update show after day 1😉

  32. 11am – “Helen” – 7:28, caught it on my lunch break. Felt good. Want sub 7 but have to improve my runs. The kb felt like a joke after doing all of those 2 pd swings with the regional standard.

    5pm – Clean complex – 225# for all sets. Solid reps all around. Legs were a little dead from the complex work yesterday.

    8pm – Conditioning – 7:41 HSPU went UB, UB, 8/4/4, all kipping. Second set was pretty slow even though it was UB. Missed one pistol.

    REST 10 mins, then row 1K – 3:34. Ouch, had nothing left.

    Skipped snatch balance, deads, and pullups due to time. Had to work an hour later than I expected and had to coach two classes tonight. 14 hour day FML.

  33. 1) 205
    No fails. Felt good, still jumping a lil forward.
    2) 185 205 205 215

    No strength

    Conditioning
    7:53
    Didnt really stop moving. Did this in oly shoes and pistols felt better. HSPU all strict, would have been faster if I kipped, meh.

    2/2/2

  34. First day back after over a week traveling and no real wods just skill work. Took it light and slower.

    1. 120
    2. 95 (singles)
    1a) skipped
    1b) 25-25-15

    Conditioning: 8:56

    Row: 4:45

    Actually felt ok today. Hips and back really tight.

  35. 1. 1st round @ 135. Coach read instructions – 3 rounds @ 140
    2. 105 – ended up heaving.
    1a – 190#. didn’t do a great job of keeping it in legs
    1b – 6/3/2. kept losing grip
    and did 1a / 1b separately. again, didn’t do great job with instructions

    Conditioning: 10:15 – missed a few reps of pistols with opposite foot hitting ground.
    Row: 4:12
    Extra Group 4: 10:51.
    shitty day.

  36. 1) 175
    2) 115
    1a- 225, 275, 275
    1b- 5+28, 5+15, 5+15
    Group 3 extra- 6 rounds + 27 squats- did 200m row instead of swim

  37. 1) 225, 225, 230, 235
    2) 125, 135, 145, 165 (stayed light to make sure I was truly dropping and not heaving. This is a move I honestly should do every freaking day, it is perfect for where my weaknesses are in the snatch)

    1a) 225, 255, 305 (again, stayed light and just focused on form)
    1b) +20, +20, +16 on the kips

    Conditioning – 10:01 (HSPU’s on the last round were in doubles, totally hit a wall. Went into the final round of them at minute 5…)

    No row, my back tightened up like crazy on the HSPU’s

  38. recently coming off injury and starting to get back into the swing of things. Unable to compete in the open this year and for the 1st time in 3 years I will not be competing with my team at regionals. I had previously tried various programs, but luckily I found “The Way” about 2 weeks ago and think it’s the best program out there, period. looking forward to see how I progress in the next year

    Clean complex @ 205 across
    Snatch balances @ 135,155,185,195

    Tempo DL:@275
    Pull-ups: 5 rep strict + 16,10,5 (PU bar in my basement is low so kipping is difficult)

    Conditioning: 10:34rx

  39. 1) done at 225 felt better then after a row for sure
    2) got to 185 for three but heaving so I messed it up and it don’t count
    1a) 315
    1b) 5+30 5+12(slipped off) 5+21

    Conditioning
    6:26 rx

  40. I’ve been reading these posts and keeping up with the outlaw way for a few months now. I qualified for the southeast regional, and will be following this for the next year. I’ve had a 17 year old kid genious do my programming from the end of the open up until the end of last week. He allowed me to choose what to do this week, I chose this because there isn’t much better/readily available/convenient/well thought out programming known to me. Results from today-
    clean complex: 225,245,255,265m on the jerk (wrists are bothering me.)
    snatch balance: done at 205 for all sets.
    Pull ups: 5/22, 5/15, 5/12 trying not to tear so took it easy.
    Skipped deads. Metcon: 9:07

  41. Clean complex at 115#

    snatch drop at 115#

    time on conditioning 11:29. Figured out the burpee box jumps on the 16’s!

  42. 1) 225 across, felt light.
    2) snatch balance worked to 205. Felt good. No heaving.
    1a) 315×1 365×2
    1b) 15-15-10, did not want to rip.

    Conditioning 6:38, row 3:46
    Extra work group 3: 5 rounds + 20m into swim.

  43. BB Gymnastics

    1) 195#

    2) 95#

    Strength

    1a) 315#.

    1b) 10/10/10

    Conditioning
    10:44

    Row 1K.
    4:01

    1/1/2

  44. 1. 225X4
    2. 135 145 155 155

    deads 315×3
    pullups 5+9 5+16 5+15

    conditioning 9:31 accidentally did 18 reps on the last rounds instead of 16

    row 3:27

  45. BB Gymnastics

    1) 185lbs for all sets
    2) 65lbs-first time in 3 months doing any overhead snatch-grip work since I hurt my wrist

    Strength

    1a) 315lbs all sets
    1b) 5+8,7,6

    Conditioning

    2:30 into it and ran out of time, made it through to set of 12 HSPU, may try to make it up tomorrow

  46. 1) 255
    Felt super easy so I did 8 sets haha. Never felt hard and all sets done in 9 seconds.

    2) 145, 155, 165, 175
    Way harder than I was expecting, but started to feel better as I went.

    Conditioning

    5:20 but only had a 27″ box instead of 24. HSPU felt horrible today for some reason. Had to break the 18 into 2 sets. Pistols felt surprisingly easy since I feel like I’ve hardly ever done them.

    Group 1 – 10 on first set. Fatigued from yesterday I guess.

  47. BB Gymnastics
    185/195/205/215
    Didn’t do snatch balance, trying to rest shoulder.

    Strength
    1a)skipped
    1bskipped

    Conditioning
    Did regional wod 2 instead just to see if I could do it…took me 25:46 Rx.

  48. BB Gymastics

    1) 90kg all sets (went above the percentages but felt good). All sets good
    2) 60kg, 70kg x 3 sets. My wrist didn’t enjoy this movement.

    Strength

    I did normal deadlifts because of a mis-read

    1a) 140kg all sets (very easy – should’ve gone higher but I was worried about my grip)
    1b) 5 strict + 5 kipping all sets (not easy, my pullups suck)

    Conditioning

    Did pistols to 12 inch box and normal burpee box jumps

    12:20. Everything but HSPU’s unbroken (although slow). HSPU’s – unbroken, 6/4/1/1, 4/4/2/2/2/2. A slow grinder. Good times

    1k Row – 3:24.1 – 8 seconds off PR but happy with the time. Ass and hamstrings are on fire now!

    Good day for me today.

  49. BB Gymnastics
    1) 170LBS
    2) 145, 160,170f1,170PR!

    Strength
    1a) 225,225,235
    1b) 5+30,5+17,5+13

    Conditioning
    7:59 Rx
    row-3:34.4

    3/3/3

  50. 1) 155×2, 165×2
    2) 135
    1a)225,245,275 should of gone heavier
    1b)5+15, 5+12, 5+15

    Conditioning: 8:37, all HSPU were strict is learning how to kip
    Row: 3:35

  51. 1. Clean Complex: all sets @ 135
    2. SB: 75, 85, 95, 115

    1a. No DL, still taking it easy on the back
    1b. 5+15, 5+15, 5+10

    Conditioning: Team WOD 1

  52. 1) 4X 1HPC, 1HSC, 1PJ #155. 4X3 SB #135.
    2) 4X3 SB #135
    3) 3X5 Tempo DL/5 Strict Pull-ups ME Kipping Pullups: #225/25, #235/22, #245/15
    4) 8,12,16 Pistols/HSPU/Burpee over Box 24″ 8:02.
    5) 1k Row 3:50.6

  53. BBG: 1) 185# completed all rounds. 2) 155# completed (missed 165# after the first rep twice)

    Strength: 1) 225# deadlift. 2) 14/15/15 (hands were just wrecked…)

    Conditioning: 6:04 Rx’d.

    10 minutes later row 1k: 3:34

  54. 1. 190
    2. Worked on snatch balance

    Strength
    1a. 315
    b. 5+10/5+10/5+7

    Conditioning
    6:28

    Row 1k
    4:04

  55. Clean complex: 225#
    Snatch Balance 155#
    Pull ups: only strict due to tear: 15,12,10,7
    no deads

    Conditioning: 6:48
    row: 3:37

  56. BB Gymnastics

    1) 4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk = completed @ 245#
    2) 4X3 Snatch Balance (NO heaving). = I really had no idea what a non heaving snatch balance was. But, I knew what a heaving snatch balance felt like. So I assumed it meant try and catch the bar at the bottom of the squat without much pop. First set @ 225# though it was too much of a heave. next set 185# got the hang of it. 3rd set @ 205#, 4th set @ 225,245,245

    Strength

    1a) 3X5 Tempo Dead lifts completed @ 315,345,345
    1b) 3X5 Strict Pullups + ME Kipping Pull ups
    1st set) 5 strict + 21 kipping
    2nd set) 5 strict + 16 kipping
    3rd set) 5 strict + 21 kipping

    conditioning later

  57. 1) 95kg
    2) 70, 80, 80, 80

    1a) 120, 130, 130
    1b) 20, 20, 20
    Didn’t let myself go above 20 because ripping just wouldn’t be worth it 2 days before regionals.

    Didn’t have time for the rest.

  58. Forgot to Post –

    Snatch + DU Wod From yesterday done today…

    HPC + HSC + PJ @ 225 – Complete, Easy

    Conditioning 1:
    9.37 – Pistols felt good, faster but more no-reps…

  59. made up the 1 rm jerk. posted under comments for that day. 20# pr!

    BBG:

    1)120#
    2)95#, failed last two of last set. smoked from the 1 rm.

    Strength:
    1a)185#
    1b)5+3, 5+5, 5+6

    Cond.:

    12:51 (rx)
    3:58 row

  60. BB Gymnastics

    1) 4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% = 235lbs
    .

    2) 4X3 Snatch Balance (NO heaving) – 155lbs

    1a). 345
    1b). 5+20/5+12/5+8

    Conditioning

    For time:

    8 Pistols
    8 HSPU
    8 Burpee Over-The-Box Jumps 24″
    12 Pistols
    12 HSPU
    12 Burpee Over-The-Box Jumps 24″
    16 Pistols
    16 HSPU
    16 Burpee Over-The-Box Jumps 24″

    = 10:52 R’xd

    *Rest 10 Minutes.

    Row 1K = 3:22 on my old faithful chicken shed rower

    Group 4 Helen. Did this right after everything else=9:42

  61. I unfortunately have to bastardize the program by doing Tuesday’s workout on Thursday and Saturday’s workout on Sunday.

    BB Gymnastics:

    1. 150#
    2. 105#

    Strength:

    1a. 255#
    1b. 5+11/5+8/5+6

    Conditioning:

    9.48 — Strict HSPUs disintegrated in round of 16 (don’t have kip)

    Didn’t have extra 10, so moved immediately to rower: 3.42

  62. Clean Complex 175lb
    Sn Balance – 95, 125, 135, 135…worked on form
    DL Tempo 305lb
    PU 5, 5, 3
    Conditioning 10.47 subbed hspu progression, pistol assisted, 24″ burpee box jump (not over)

  63. BBG
    Cleans 185,195,205,215,225(f) Not warmed up enough and failed on the squat clean
    Snatch Balance 185, 195, 205, 220(f) Went to heavy for a PR
    Strength
    DL 275, 285, 285
    PU 5+18, 5+12, 5+0 Lost it on the last set. Those DLs took it out of me
    Cond
    16:26 HSPU suck for me, but I am getting better

  64. BB Gymnastics

    1) 4X1 @ 225# (Failed my first 3 PJ so I SJ the last rep)

    2) 1X3 @ 95#, 1X3 @ 115#, 1X2 @ 135#, 1X3 @ 135#

    Strength

    1a) 3X5 @ 245#

    1b) 5+26, 5+16, 5+12

    Conditioning

    9:07

    *Rest 10 Minutes.

    Row 1K. – 3:47.4

  65. 1) 175
    2) 135, will go heavier next time

    Strength
    1a) 225
    1b) 21/20/18

    Cond: 7:03 w/ burpee box jumps instead of over box

    1k: 3:29.6. Weak

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