A. Three sets, not for time, of:
10 Kettlebell Snatches each arm (light weight)
3-5 Skin-the-cats
50 Double Unders
B. Five sets of:
2 Power Cleans + 2 Push Jerk @ 60-70% of 1-RM Clean & Jerk
Rest 2 minutes
C. Six sets of:
Push Press
*Set 1 – 6 reps @ 60-70%
*Set 2 – 4 reps @ 70-80%
*Set 3 – 2 reps @ 80-90%
*Set 4 – 6 reps @ 65-75%
*Set 5 – 4 reps @ 75-85%
*Set 6 – 2 reps @ 85-95%
Rest as needed
D. Five sets of:
Clean Grip RDL @32X1 x 5 reps
Rest as needed
*That’s a 3-second lowering, 2-second pause at the bottom of the knee-cap/high shin
E. Complete 15, 12, 9, 6, and 3 rep rounds for time of:
Strict Pull-ups
Clapping Push-ups
L-Sit (in seconds)
*Scale the reps if necessary
Full Range Competition Training 
not gonna lie i’m just waiting for the faceplants to happen with this one during the clapping push ups lol
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SUCCESS! Face plants didn’t happen. (y)
A. 12kg, and I skinned three cats
B. 105# — did push presses for the first four sets and then was reminded that these were supposed to be push jerks oops
C. 85, 100, 110, 100, 110, 125 (125 was like 96% haha) i ❤ push presses
D. 105; then 115 for the rest
E. I did something like 9-7-5-3-1 in 10:54. I ended up doing (light) jumping pull-ups and negatives. Gymnastics are my biggest weakness by far, as well as upper body pulling strength. It's sometimes frustrating, but ultimately it's mostly just humbling and I KNOW I'm going to get better over the next few weeks and I'm so excited about that 😀 😀
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A. 12+16 kg, 5 cats
B. 165×2 175×3
C. 150, 165, 180
165, 175, 185( this one was heavy AF)
D. 145, 165, 185, 205, 225
E. 6:44 talk about upper body pump! Went unbroken one the 15’s and got crushed on the rest of the sets.
Was feeling a bit weak today, not sure if I like wodding in the am. Lol
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Part A done at like 26# KBS and 3 skin the cats and 50 dubs.
B. Worked at 165
C. 110, 135, 150, 135, 150, 175
D. 185×3, 205×1, 225×1
E. 6:54. Messed up and did 15 second L-sits through the round of 9. Very fun session.
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A. Complete 16kg
B. 135, 135, 155, 155, 165
C. 135, 155, 185, 145, 165, 195
D. 185, 205, 225, 225, 245
E. 9:43
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A. Done
Managed all DU unbroken, which must be some sort of record for me. Felt like I had a breakthrough with these today.
B. All sets at 103. Felt real real good.
C. 88, 103, 118, 98, 113, 128 (1)
Not super strong with these.
D. 8:19
All pull-ups in singles, which I think was the right call for me. These were tough!
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pretty sure clean and jerks were at 113?
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Oops, you’re right! 113.
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A. Done
B. 113
C. 83, 103, 118, 83, 113, 123 got the first but jerked the second (thanks for keeping me honest, Coop)
D. 8:19 synchro with Emma
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*D. 123#
E. 8:19
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A. Done. I used whatever kb was out on the floor. I wasn’t paying much attention. 5 skin the cats. DU: 25-25, 50, 20-30.
B. 135. I think I strained my wrist jerking on Friday and it’s still not quite 100% so I didn’t go too heavy here.
C. 115, 135, 145, 125, 140, 155 – For the same reason as B, I kept it on the lower ends of the ranges and based the percentages on less than my 1RM.
D. 6:20 – pullups I did 5-5-5, 4-4-4, and then doubles and singles for the rounds of 9, 6, and 3. The pushups went 10-5, 7-5, 6-3, 6, 3 and the L-Sit was unbroken.
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oops. forgot the RDL. 155, 185, 205×3
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A: done with the kb that is slightly smaller than the 1 pood kb. skin the cats were really hard for me but then it clicked on the last round woo
B: 113# all sets
C: 83, 93, 103, 93, 103, 113
D: 123#
E: 12:40 – to echo Natalie, strict pull/push strength is not one of my strong points so i ended up having to do a small push off of one foot for the pull up, and then controlled the way down like a negative or I never would have made it through all of the pullups. I did L-sits on the rings because I have a hard time keeping my legs all the way off the ground on the parallettes. Even these I had to break up into 2 sets until the round of 9. my legs are too heavy for my abs to hold up haha.
good session today overall!
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A)Done
B. Worked at 165
C. 135,150,185,150,195
D. 185×3, 205×1, 225×1
E.6:24
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A. Done
B. 103 all sets
C. 105, 115, 130, 110, 120, 135
D. 123
E. Have not had the pleasure of making this part up yet. Thought I could last night after the 6 rds on the bike, but no.
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A. 12kg, 50 unbroken x3, no skin the cats- ate right before I came here
B. 93×2, 103×3
C. 83, 93, 113, 93, 103, 113
D. 73-143
E. Ran out of time. I attempted to start but I had dinner plans and felt like I was rushing it so maybe Friday I can get this in
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