150213 – Baby Girl


135# C&J @ 125#BW.  Baby girl is all grown up.  Strong is the new skinny.  Nice job Savan.  #proudpapa


session 1

1) Alternating EMOM for 10:00-

1x Three-Position Snatch (floor, hang, power position)*

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

20x Split Jumps (each jump counts 1 rep)

2) Paused Front Squat (3 count pause in rock bottom) + Jerks:… from the floor. 1×5+1@60%, 1×5+1@70%, 1×5+1@80%, 1×3+1@90%, 1×5+1@80% (Based on 1RM Clean).  Rest at least 90sec between.

3) 10:00 AMRAP of:

2x Deadlifts 225/155#
10x Double-Unders
4x Deadlifts 225/155#
20x Double-Unders
6x Deadlifts 225/155#
30x Double-Unders
8x Deadlifts 225/155#
40x Double-Unders
10x Deadlifts 225/155#
50x Double-Unders…

Continue increasing reps by 2 Deadlifts and 10 Double-Unders for the remainder of the 10:00.

session 2… at least 4 hrs later

3 RFT of…

110m Stone-carry @ 110/72#

9x Burpee

110m Stone-carry

3x MUp


Burpee Challenge Day 3




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