OPT (Exclusive Coaching)

3rd 
A. push press build to a 2rm TnG in 12mins 
B. emom - SJ from blocks 75% of 1rm 1. 1 - 8-10mins 
C. thruster cluster 2. 2. 2; rest 10sec/rest 3mins x 3 from rack 
D. 20 GHD situps rest 30sec x 3  
+
AB 30sec 60RPM rest 30sec x 10

A. 165#

B. 155#

C. 115,115,135

D. Compete 

+

AB: compete 

4th  
A. SC build to a max 12mins video 
rest 3mins 
B. take 90% of A complete 4min amrap SC
rest 3mins 
C. Take 75% of A complete 4min amrap SC
+ 
7sets 85% effort 
Row 150m 
25 DU 
10 HSPU kipping 
5 box jump overs 30"  
rest walk  

A. 200# (fail at 210)

B. 12 @ 180

C. 17 @ 150

+

1. 1:37

2. 1:40

3. 1:49

4. 1:46

5. 1:55

6. 1:57

7. 1:50

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Granite games qualifier #3

17 min amrap 

50 calorie row

50 wall balls

50 shoulder to overhead (115#)

50 box jumps 

Results 

188 reps 

A. snatch build to a max video 
B. back squat build to a 10rm video 
+ 
5 sets all same pace 
Row 300m 
10 DB walk lunges 20#/hand 
10 DL 185# 
10 box jump sd 30" 
rest walk 3-4mins 
+ 
20mins Z1 AD

Results:
A. 115#
B. 205#
+
1 - 3:01
2 - 2:59
3 - 2:59
4 - 2:59
5 - 2:58

29th  A. strict press build to a max  B. wtd chinup pronated grip build to a max  C. sorenson hold 2min cap  D. DB external rotation @30X0; build to an 8rm both arms rest as needed  +  Row 30sec 85% effort rest 30sec x 10 all rows same pace  Results:  A. 145# B. 85# C. 1:32 D. 25#/ left&right  + Row - 1:52-1:54 / 500m

10k row = 49:12

3 sets for times 

250m row

15 kbs (2pd)

25 burpees

15 kbs

250m row

- rest 12 min b/t sets

Results 

Set 1 - 5:10

Set 2 - 5:55

Set 3 - 5:51

Granite Games Qualifier #2

6min to establish 1rm snatch

+

8min amrap

30 double unders 

15 chest to bar pull ups

30 double unders 

15 toes to bar 

+

6 min to establish 1rm snatch 

Continuous clock. Workout stops at 20min. Snatch score is avg of both 

Results 

Snatch 1: 110#

Snatch 2: 125#

Avg: 117.5

Amrap: 280 reps