Brian Chandler

Olympic Clean Complex 5 sets: 2(1 Clean Pull + 1 Clean) +1 Jerk Work @ ~70% Clean and Jerk Max Conditioning  “Abbate, Jr.” For time: 800m Run 21 Clean and Jerks (155#/103#) 400m Run 21 Clean and Jerks 800m Run

Strength 4 x 3 Tempo Front Squats @ 72.5% (5-10# heavier than last week) 31×1 Tempo Conditioning 12 minute AMRAP: 10 Thrusters (95#/63#) 20 Abmat Sit-ups 30 Double Unders  

Team WOD In teams of three – complete the following for time: 3 rounds: 45 Wall Balls (20#/14#) 30 Power Cleans (115#/83#) Run 800m 2 rounds: 45 Wall Balls (20#/14#) 30 Power Cleans (135#/93#) Run 600m 1 Round: 45 Wall Balls (20#/14#) 30 Power Cleans (155#/103#) 400m Run Partners may split up the Wall Balls

Olympic 5 x 2 High Hang Snatch @ 70% 1RM -or- 7 RPE Conditioning Granite Games Qualifier Workout #3 Rx’d: For time (12:00 time cap): 3 rounds: 12 Chest-2-Bar Pull-ups 12 DB Snatches (50#/35#) Then.. 3 rounds: 12 Bar Muscle-ups 12 DB Snatches (50#/35#) Intermediate: For time (12:00 time cap): 3 rounds: 12 Unassisted Pull-ups

Accessory 3 sets for quality: DB Bench Press x 15-20 Reps Double Kb Bent Over Rows x 10-12 Hollow Hold x :30-:45 Conditioning In 4 minutes, complete the following: 2 rounds of: 15 Kb Swings (53#/35#) 15 Box Jumps (24″/20″) With remaining time: Max Calorie Row Repeat for 3 rounds. Rest 3:00 between rounds.  

Olympic Clean Complex 5 x 1 Clean Pull + 2 Hang Cleans + 1 Jerk Work between 60%-70% of Clean and Jerk Max Conditioning Reps of 1-2-3-4-5-6-7-8-9-10 Deadlift (245#/163#) Strict Pull-ups    

Strength 4 x 3 Tempo Front Squat @ 70% 1RM 31×1 Tempo Conditioning Complete reps of 21-15-9 for time: Dumbbell Thrusters (50#/35#) Burpees

Partner WOD With a partner, complete the following for time (30:00 cap): 100 Wall Balls (20#/14#) 100 Burpees 100 Alternating Db Snatches (50#/35#) 100 Box Jumps One person works, while the other Rows 250m. Once the rower the done with the 250m, then both athletes will switch tasks.

Strength/Accessory 3 sets: Alternating DB Z Press x 20 (10/10) Alternating Double DB Single Leg RDL x 20 (10/10) V-ups x 15-20 Conditioning 10:00 AMRAP: 30 Double Unders 20 Alternating Front Rack Lunges (75#/53#) 10 Handstand Push-ups

Conditioning “Kellen Helly” from Comptrain Class For time: 1 Round of Kelly 2 Rounds of Helen 1 Round of Kelly 1 round of Kelly: 400m Run 30 Wall Balls (20#/14#) 30 Box Jumps 1 round of Helen: 400m Run 21 Kb Swings (53#/35#) 12 Pull-ups