A. Hang Power Clean; build quickly to a heavy-ish single
+
15 seconds max effort Hang Power Cleans @50% of 1-RM Power Clean
Rest 30 seconds
15 seconds max effort Burpees
Rest 30 seconds
15 seconds max effort Assault Bike
Rest 3 minutes
x3
+
Rest 5 minutes
+
Row 400 Meters @ 90%
Rest time = work time*
x 8
*This can also be completed with a partner
*Goal is same pace for every set
Full Range Competition Training 
A) 220
B) HPC (115#)- 11, 12, 11
Burpees- 9, 9, 9
AD- 11,12, 12
C) 1:28.8
1:30.2
1:34.4
1:33.5
1:32.5
1:30.6
1:30.0
1:28.9
Just a shit show today. Quite the string.
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A) 245
B) hpc (135) 11-13-12
Burpee 7-8-7
Bike 14-14-14
C) 1:20-1:21-1:21-1:21
1:22-1:22-1:22-1:21
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A: 235 (hit 245 but just missed power)
B. done at 120.
HPC: 11,11,11
Burpees: 10,10,10
Cals: 11,11,11
Was quite consistent here. Was really fun.
Rows:
1:26.4
1:32.0
1:31.0
1:26.4
1:25.9
1:26.5
1:27.6
1:25.7
Rows were mentally tiring, physically tiring as well but not super bad. Just had to focus on breathing.
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A. 158
B. 10, 13, 14 @ 78 hpc
8, 8, 8 burpee
6, 7, 7 cals
C. 1:34.1
1:40.6
1:41.6
1:42.7
1:40.8
1:41.1
1:40.4
1:39.3
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A. 265
B.
HPC: 9/10/10
Burpees: 8/8/8
Assault: 13/15/16
C.
1:21
1:19×2
1:20
1:21
1:20
1:19
1:18
Today was a ton of fun with Erin, Coop, and JMF. Great competitive atmosphere on parts A+B. Rows were tough.
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HPC done at 135
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A. 205
B. Hpc 12,14,15 @105
burpees, 10,10,10
Cals. 10,10,9
C. Was only able to get 5 rounds in… Ran out of time. Had to go get the body tuned up 🔧🛠♿️
1:27
1:29
1:28
1:29
1:29
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A)225
B)
HPC: 11,10,12
Burpees: 9,9,9
AB: 11,10,11
C) 1:27,1:23,1:23,1:25,1:25,1:24,1:25,1:21
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A. 160 this felt good but my right foot twisted weirdly so I stopped here
B. 10/12/14
8/9/9
8/7/6
C.
1:36/1:36/1:36/1:36/1:37/1:38/1:36
Part B was super fun, C was quite the burner. Congrats James on all your exciting hang cleans thanks for the continuous entertainment! Congrats to everyone else who also PRd today!
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Cleans at 78*
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A.
143. No success getting under the bar today. Didn’t push it. Found out today I really don’t like lifting in metcons.
B.
HPC: 9,10,11
Burpee: 7,8,7
Ass: 6,7,8
Cleans at 73#
C.
1:30.7
1:31.8
1:37.7
1:36.8
1:36.1
1:39.0
1:39.2
1:35.9
I obviously got the pacing wrong here lulz. Nearly died in the last 4 sets. Faster on the last cause I just wanted it to be over. Ass and quads are screaming at me RN.
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A: 153
B: hpc 9,11,12 @ 78
Burpees 8,7,7
Cal 8,8,8
C:
1:31
1:31
1:32
1:33
1:33
1:33
1:33
1:32
Not a bad day. Rows were tough and my legs were on fire but breathing felt good
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A. 205. These felt
Good today. Hit 225, but it turned into a squat clean (#5PR on hang squat clean though)
B.
PC: 11,12,11
Burpees: 9,9,9
Ass: 10,11,11
C. I think I went out too fast at the beginning and found a good pace by the end. focusing on breathin got me through the second half.
1:23.5
1:24.3
1:26.9
1:28.6
1:29.0
1:29.4
1:29.4
1:28.1
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B. Hpc@110
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A:245
B:
1:10/11/13
2:10/10/10
3:13/9/9
C:
1:15
1:17
1:18
1:18
1:19
1:18
1:20
1:18
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A. 260 PR
This is probably the heaviest I’ve ever power cleaned period. Thanks to the crew for putting up with my antics.
B.
HPC (135): 11, 12, 12
BU: 8, 8, 8
AB: 13, 14, 12
C. 1:29.4, 1:29.5, 1:27.7, 1:27.4, 1:27.5, 1:28.5, 1:26.0, 1:25.0, 1:22.9
Tough doing those rows solo. Times like these I wish I had an erg at home.
Right elbow is feeling a bit jacked up from all the pulling/kipping yesterday. We’ll see what tomorrow brings.
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I’m glad I finally got to witness one of your fantastic celebrations tonight. Congrats it was one hunnit and ten percent power.
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A. 240
B. Done at 120
HPC 12/14/13
Burpees 7/7/7 yes I was going as fast as possible
AB 10/13/12
C. I had to coach OLY
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A. 148
B.
73# – 7/8/10 couldn’t really get into a groove until the last round with these
6/6/6
3/5/4 – i just don’t know how to be faster on this bike
C. 1:34, 1:38, 1:41, 1:41, 1:40, 1:46, – ,1:42
*I don’t have a time for the 7th round because the clock got reset during my row
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Oops. Sorry Kim, I thought you were going off your erg for time.
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Made this up on Thursday. Would have felt much better doing it before deadlift day….
A. Built to 148. Form was starting to go, so I left it at that.
B. 7/8/8 cleans at 73. 8/8/8 – these felt fine. 5/5/5 – bike is always a challenge
C. 1:34
1:37
1:37
1:37
1:38
1:39
1:39
1:37. So glad when this was over….
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