Coach Blake

8am Endurance

9am Barbell Club

10am – 12pm Open Gym 

with a partner, complete the following:

Weightlifting:
Paused Back Squat (3RM )
Find a heavy triple. Then drop sets @ 95% and 90%.

Metcon (AMRAP – Reps)
2:00 work, 2:00 rest x 5 Rounds
20/15 Cal Row
Max Squat Clean and Jerks 155/105#

BBG:
EMOM12
Odd – 6 Front Rack Lunges
Even – 3 Box Jumps AHAP

Metcon (AMRAP – Rounds and Reps)
AMRAP12
12 Hang Power Cleans (95/65#)
6 Strict HSPU
3 Ring Muscle Ups

“Bull”
2 Rounds for time of:
200 Double-Unders
50 Overhead Squats, 135#/95#
50 Pull-ups
1-Mile Run
In honor of U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, was killed on May 5, 2010

Scaled:
4 Rounds
100 Double Unders or 200 Singles
25 Overhead Squats or Front Squats (95/65#)
25 Pullups or Jumping Pullups
800m Run 

Weightlifting:
1 Push Jerk + 1 Split Jerk
Build to a max for the complex.
Find a max for the complex, then 95% and 90%.
Metcon:
3 Rounds
21 Cal Row
15 Bar Facing Burpees
9 Deadlifts (275/185#)

Metcon:
AMRAP30 Partner Relay
5 Bench Press (185/115#)
10 Alt DB Overhead Lunges (70/50#)
15 Box Jumps
200m Run
50 Double Unders
Alternate movements. One partner works at a time.

9am Barbell Club:

Warmup:

Positional Clean Warmup + 2 Split Jerks

Complex:

7 sets

1 High Hang Clean + 1 Low Hang Clean (below knee) + 1 Split Jerk  

EMOM5:

3 TnG Power Cleans @75% 

Open Gym 10-12