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Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.”–Aristotle

Warm up

6 rounds: 30 sec on, 30 sec off DU.

50 each set at 27 seconds each time.

BB Gymnastics

1) 7X1 1 Hang Power Snatch + 1 Power Snatch + 2 OHS as fast as possible – heaviest possible, rest 60 sec (exactly).

Notes: This should be performed as a complex. Do not drop the bar between movements. The OHS should be down and up for both reps without hesitation. Do not reset the feet after the Power Snatch. Perform the OHS with the feet in the exact position that you catch the Power Snatch. This is meant to penalize wide landings.

115, 125, 130, 135, 140, 145F, 140, 135

2) 7X1 1 Hang Power Clean + 1 Power Clean + 2 Push Jerks – heaviest possible, rest 60 sec (exactly).

Notes: These should be UB reps, if you cannot perform them UB then lower the load.

115, 135, 155, 165, 170, 175, 180F on power clean, hang power clean was no problem.  Back was feeling so tight on the left side so I called it there.

Conditioning

5 rounds for total reps:

1 min AMRAP of:

5 Over the Box Jumps (down) 30/24″
10 KBS 32/24kg
5 Over the Box Jumps (back) 30/24″
5 Thrusters 135/95#

*Rest 1 minute after each round.

Notes: Over the Box Jumps should be performed with 5 boxes lined up in succession. Place the kettlebell on one end of the boxes, and the barbell on the other end.

25, 25, 25, 25, 25. Finished each set/round at around 57-58 seconds. Legs were on fire on the thrusters. 

Midline

1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

5, 10, 15 Need to start heavier.

1b) 3XME Hanging L-Hold – rest 60 sec. DEMO VIDEO (lulz, point your toes)

40, 41, 36 seconds. I think these are worse than Lsits?