My Gnolava

Five rounds for time of: 75 pound Hang Power Snatch, 15 reps Run 400 meters 20:15 Did the first 10 snatches with 95 then dropped the weight.

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able. Use as many sets each minute as needed. Used 125 and got 7. This is more weight and one more round from previous. Thanks to Zorg for doing this scale - it pushed me.

Complete as many rounds as possible 20 minutes of: 10 Wallball shots, 20 pound ball 10 GHD Sit-ups 10 Back extensions Got 8. This was deceptively difficult.

"DT" Five rounds for time of: 95 pound Deadlift, 12 reps 95 pound Hang power clean, 9 reps 95 pound Push jerk, 6 reps 11:43

Deadlift 1-1-1-1-1-1-1 reps 315 - 345 - 365 - 370PR - 385F - 375PR STOP Took my advice and the advice of others. Thanks to Tim who suggested that I throw on the 2.5s to get past my 365 hurdle! 400 - here I come!

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Time - 51:39 Over my cold! Was difficult to talk myself into going for the 50s, but I did it. Glad I did.

Friday 090710 4rounds 400m 25 squats 12:32 Sunday 090712 OHS practice 4 rounds 20 GHD situps 15 Back extensions 9:50 Monday 090713 Jerk Practice 10 min AMRAP 5 Deadlifts #155 5 Burpees 9 rounds plus 5 deads.

" Badger " Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters Time - 27:51 I scaled this to 15 reps. Did as many squat cleans as I could. Some were power cleans (kinda hard not to pop the weight up with only 95!) All were from the floor. I am in desperate need to get off my butt and improve my pull-up numbers! These really hold me back on many workouts.

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For time: 21-15-9 reps of 95# Hang power snatch GHD sit-ups Time - 13:32 The snatches slowed me down. I did most from the ground simply because I had a hard time dropping to the hang position from overhead! HA! Anyway, felt good to get back on the horse. LOVE the way snatches take it out of me!