012921

10" Step Downs x10x2
15 Asymmetrical Calf Raise
15 Arm Circles
3 Rounds
Ankle Crush
Runner's Stretch

KB TGUs 25Lb x6x3 (roughly half reps palmless)
Seated Straddle V-Up x6x3
(knee finally feeling normal/ Quad cramppie)
Rotation x12x3

Snatch 45Lb x5, 115x2x4, 125x2x2
(2 errant power snatches/ bar forward)

Banded Chin Ups x6x3, x5 (positive failure)

012721

Warm Ups
3 Rounds
Runner's Stretch
Ankle Crush
:24-36 Handstands
5 Squats

3 Rounds
Straddle Stretch
15 Candle Rocks

Headstand :36x2 sets
Forward + Backward Roll
20 Over Rt Shoulder
20 Over Left Shoulder

PWR Sn+Sn 45x2, 75x3, 95x2
(with 👇 complex)
Snatch (God) Complex
Sn Push P+Heaving Sn Balance + Sn Balance
95x3, 105x3x4
Snatch 105x2. 125x1x2

Tri Ext Rope x12x4, + 12 drop set

Standing Quad Stretch

012521

Ankle Cruah

Runner's Stretch 

WGS x10es

20 Toeing Arm Circles 

20 35Lb Plate Pullover 

15 45Lb DB  Pullover 

10 Hanging Pike Ups

:25 Iso Hang Pike Hold

PWR Sn. + OH Sq 

115x2+1x1x2, 125x2+1x1x3

Muscle Snatch 95#x4, 105x4x3

Q1 Clean Complex 

2 Power Cleans 

1-2 Hang BK Pwr  Cleans

1 Front Squat 

115x2+2+1x2, 145x2+2+1, 165x2+1+1, 175x2+1+1, 185x2+0+1 (technical failure -> hang caught in full Squat)

Good Stretch 

Easy Rower for Elapsed Time 

10:38/2:20splits/ 2222m/ 16 Strokes

012321

Banded Chin x3x4
Snatch 45x5x2, 95x3, 115x2, 125x2, 135x0 (front), 135x1 (high twisted left)
F Squat 135x3, 165x3, 185x2x2

3 Rounds
3 Dips
3 Anchored Dude Squats
30-50 Rope Skips

011821

Noon 

Ankle Crush 

Runner's Stretch 

Abmat Frog Crunch x18x2

Stretching 

Walk 4 Miles 

4:30pm 

Single Foot Balance work x5s

Banded Pull Ups x5x2

Banded Chin Ups x5x2

Handstands :36x2

Piked HSPU x5x2

TGUs 25x5(es)x2

2 Rounds 

10 35Lb DB Curl 

10 Rack Push Ups

Row 5:00

011821

Ankle Crush
Runner's Stretch
KOT work 6s

Snatch 95x3, 115x3, 125x2, 135x1, 145x0, 145x1
Squat 135x5, 185x5, 225x5, 245x5

011521

Runner's Stretch
Ankle Crush
Straddle Stretch

Jump Rope
Skips x120x3
Boxers x30x3
Vested Bunny Hop x20Lb x10
Vested Skip x20Lb x10, x20x20

Snatch (God) Complex
Sn Push P+Heaving Sn Balance + Sn Balance
95x3, 105x3, 115x3, 125x3, 135x2+1(tech M.)
Snatch High Pull 115x3, 135x3, 145x3

Standing Quad Stretch

011321

Warm Ups
Quadruped Palm Up Downs

4 Rounds
:24-36 Handstands
:24-36 Heels Over
15 Hollow Rocks

4 Rounds
:24-36 Headstand
10 Staddle V- Ups
10 Rotations

011221

Ankle Cruah

20 Arm Circles 

20 35Lb Plate Pullover 

10 Hanging Pike Ups

15 One Foot Tags 

:25 Iso Hang Pike Hold

15 One Foot Tags 

Muscle Snatch + OH Squats  95#x5+1x2, 105x5+1

Mu Sn. + PWR Sn. + OH Sq 

115x2+2+1x1x2

Q1 Clean Complex 

2 Power Cleans 

2 Hang BK Pwr  Cleans

1 Front Squat 

115x2+2+1x2, 135x2+2+1, 145x2+2+1, 

Clean Pulls 185x3x3

Easy Rower for Elapsed Time 

10:38/2:20splits/ 2222m/ 16 Strokes

010821

4 Rounds
10 Rocks or Leg Lifts
:24 Straddle Stretch
10 Rocks to Candle
8 Breaths Headstands

TGUs 15Lbsx3 (es), 25x3, 35x3
Snatch Bar x5x2, 115x2x2, 135x1x2

4 Rounds
5 55Lb 2Phase DB BOR
10 Asymmetrical Calf Raise

40 Leaning Anterior Tib Ups (30+10)

010921

4 Rounds
5 Dips
5 Dude Squats (supports)

Squat 135x5, 185x5, 205x5x4
Front Squat 135x5, 155x3, 185x1
Hybrid Push Ups x10+10x2
Cable Push Down x20, x15, x12, x10

010421

Warm Ups 

am Stretch and Plank Session 

WGSt x15

Plank :24

Ankle Crush 

Runner's Stretch 

Early Afternoon 

2 Rounds 

20 Arm Circles 

20 35Lb Plate Pullover 

3 Rounds 

6 (varied) Hanging Pike Ups

6+6 One Foot Tags (6 es x2)

Muscle Snatch + OH Squats  95#x5+1x2, 105x5+1x2

Q1 Clean Complex 

2 Power Cleans 

2 Hang BK Pwr  Cleans

1 Front Squat 

115x2+2+1x2, 135x2+2+1x2

Clean Pulls 165x5, 185x5x3

Easy Rower for Elapsed Time 

10:00 /2:27 splits/ 2027m/ 22 Strokes