Jerk Dip + Jerk Drive + Split Jerk 1.1.1 @ 85-95-105-115

10 min AMRAP:
15 cal row
12 pullups
(4 rounds + 0)

rest 2 min

Then 10 minutes work:
5 rounds for time of:
50 double unders
10 TTB
(RFT in 7:41)
+ Row at EASY pace with the remaining time

rest 6 min

10 min AMRAP @ 90%:
14 cal Assault Bike
8 thrusters @ 95
8 strict pullups (Rx was 2 rope climbs but I ripped during ttb so no dice)
(2 rounds + 7 calories)

Hang power clean from blocks 3-2-2-1-1-1 @ 25-35-45-55-60-63kg

Back Squat 20X1 5-3-2-2-1 @ 125-145-165-185-195 w/ 3-5 min rest

Front Squat 20X1 5 @ 115-135-135-135 w/ 3-5 min rest

For time:
10-9-8-...1 Unbroken pullups
3:35


Then 3 rounds of:
2 min max calorie assault bike
30 seconds max no-pushup burpees
10-12 min rest

23 cals + 9 reps
25 cals + 11 reps
26 cals + 12 reps

Granite Games qualifier #4

For time:
5-10-15-20-15-10-5
Overhead squat @ 75
TTB
13:18

Granite Games qualifier #3:

12 min AMRAP:
12 ctb pullups
8 deadlifts @ 165
12 handstand pushups
8 deadlifts @ 165

2 rounds + 20 reps = 100 total. Meh.

IT band pain today for basically everything I did, boo.

Jerk Dip + Drive + Split Jerk 1.1.1 @ 85-90-95-100-105

10 min work:
32 cal assault bike
40 box jumps w/ step down @ 20"
40 shoulder to overhead @ 65
20 cal bike

3 min rest

10 min work:
500m row, then AMRAP:
3-6-9-12-15-... ascending ladder
Thrusters @ 65
TTB

500m +11 reps into the round of 15


Then for time:
250m Row
15 KBS, american- 70/53#
25 burpees
15 KBS, american- 70/53#
250m Row

7:33

3 Above the Knee Hang Power Clean from Blocks @ 35-65-85-95-115-125-135

7 min EMOM:
5 TnG Power Cleans @ 85-105-115-120-125-135-135

5 min AMRAP:
6/hand KB OHS @ 12kb
8 ring pushups
4 L-sit chinups
2 rounds + 20 reps

rest 3 min

5 min AMRAP:
30 Double Unders
10 KB Thrusters @ 20lbs/hand
8 TTB unbroken
2 rounds + 40 reps

rest 3 min

5 min AMRAP:
10 OHS @ 65 lbs
8 chest to bar pullups
1 round + 13 reps

rest 3 min

5 min AMRAP:
10 power snatches @ 55
3 bar muscle ups
2 rounds + 2 reps

Granite Games Qualifier #2!

17 min AMRAP:
50 calorie row
50 wall balls 14 lbs to 9'
50 shoulder to overhead @ 85 lbs
50 step ups @ 20"

227 reps

Every 2 minutes:
2x [1 jerk dip + 1 split jerk] @ 85-95-105-110-115-120-125-130

Then 4 rounds of:
1500m row (~7:00, 7:00, 7:15, 7:00)
25 wall balls 20lbs to 10'
15 alt KB snatches @ 16kg
10 TTB
Clean & jerk 4-3-2-1 @ 125-130-140-145

52:18

This was maybe my worst day ever. Just no energy coming into this workout. A lot of not winning. Really only did half the workout.

Above the Knee Hang Power Snatch from Blocks @ 15-25-35-40-42-44 kg

Then 4 min EMOM:
5 TnG Power Cleans @ 105-110-115-120 lbs
5 burpees over bar

Then 8 min EMOM:
even: 10 TTB unbroken
odd: 30 DU unbroken

Then 2 rounds of:
8 cal Assault Bike
8 Front Squats @ 75
6 lateral burpee box jump overs @ 16"
Rest walk 3-4 min btw sets
1:29, 1:29

Back squat 20X1 5-5-2-3-1 @ 140-160-170-180-200 w/ 3-5 min rest -- this felt pretty okay, so maybe I should stop sandbagging my weights and lift with percentages a little truer to my actual 1rm

Front squat 20X1 4-4-4-4 @ 125-135-145-155

3x 3 min AMRAP @ 90%:
10 Deadlifts @ 75
8 Pullups
6 S2OH @ 75
4 Box Jump / step down @ 24"
2 min rest
pick up where you left off btw sets

6 rounds +14 reps. Was on the strugglebus with pullups in the first round but switched bars for the second and third rounds and did much better.

Jerk 5-3-3-2-2-1-3 @ 35-85-115-135-135-135-115

Then 10 min AMRAP @ 85%:
200m Run
5/arm KB Snatch @ 16kg
5 box jump on and overs @ 20"
3 Wall Walks

3 rounds +~100m

rest 5 min

10 min AMRAP @ 85%:
250m Row
8 Hang Power Cleans @ 75
8 ttb
8 S2OH @75

3 rounds

rest 5 min

10 min AMRAP @ 85%:
10 cal Assault bike
10 pullups
8 overhead squats @ 65

3 rounds +14 reps

Granite Games Qualifier #1
10 squat clean & jerk @ 85
15 burpees over bar
8 squat clean & jerk @ 115
15 burpees over bar
6 squat clean & jerk @ 145
15 burpees over bar
4 squat clean & jerk @ 175
15 burpees over bar
2 squat clean & jerk @ 200

I got 69 reps -- got to the 175 round, got the bar up to my rib cage but couldn't get under it. Would have been a killer PR, but oh well. Feeling pretty okay about this one.

3 rounds of
1k Row @ 5k Row pace
rest walk 1:1 (rest the amount of time you worked)

4:30.4
4:27.7
4:26.2

Split jerk: 1.1 8 @ 125 every two minutes

Then for time:
200 double unders
100 wall balls @ 14lbs, 10'
1 clean & jerk @ 130
100 double unders
50 cal row
3 clean & jerk @ 130
50 double unders
25 box jumps w/ step down (20")
5 clean & jerk @ 130
24:50

Back Squat 20x1 6-6-3-2 @ 140-160-180-190 w/ 3-5 min rest
Front Squat 20x1 4 @ 135-145-145-145 w/ 3-5 min rest

Then:
3 min AMRAP burpees to 6" target
- 37 burpees
2 min rest
3 min AMRAP row for cals
- every 45 sec: 8 pullups (3 sets- :45, 1:30, 2:15)
- 17 calories, barely had enough time to get back to the rower because my hands were pretty shredded from Murph.

30 sec Assault Bike @ 85% aerobic
30 sec Assault Bike @ easy spin
x24 sets
- rest 5 min after 12 sets

I did 87 cals in the first 12 minutes, 98 cals in the second. Not entirely sure where 85% is for me, so I went from hanging around / just below 60RPM in the first half to hanging around / just above 60RPM in the second half.

Murph:

1 mile run

100 pullups
200 pushups
300 squats
(partitioned)

1 mile run

~48:00, didn't really have an accurate clock for this one.

Back Squat 20X1 6 @ 135-155-160-160 w/ 3-5 min rest
Front Squat 20X1 5 @ 110-120-125-125 w/ 3-5 min rest

Then ~25 minutes of playing w/ Doc & Super G. We did a lot of stupid/awesome stuff. 4-Square w/ a med ball! Race walking! Monkey bars! Team wall ball passes! Agility footwork! It was a blast!

20 minutes morning rowing. Hit 4K in 19:28, 4118m total, 2:25.7 avg pace.

1 squat clean + 1 hang power clean + 1 jerk @ 85-105-115-125-135-115-125 w/ 2min rest
(had a weird shoulder thing happening in sets 2 & 3 so I backed off)

Then 4 rounds for time:
400m run
10 clean & jerk @65lb
40 double unders
10 ttb
18:15