Category: Rebecca Gerdon

A) Front Squat: 5×5 @ 235# B) Snatch: 175# x 5 singles, 180# x  5 singles, 185# x 5 singles C) Power Snatch: 3×3 @

6 Rounds: AB x 2 min 1-arm FC  down & back 24kg Row x 2 min 1-arm FC down & back 24kg 38:30

A) Power Clean to heavy 3 then -10% 5×2 up to 215# (PR) then 195# 5×2 B) Good Morning: 3×10 w/ last set amrap 160×10,

A) Front Squat: 8 sets @ 260# 4, 4, 4, 4, 4, 3, 3, 3 (29 reps total!) B) Snatch Waves: (Go off 200# instead

A) Back Squat: to a heavy 5 then -10% 3×5 up to 295# x5 then 265# 3×5 B) No hook no feet snatch: 2×2@135# 6×2@140#

A) Clean from Hip to a heavy 215×3, 225×2, 235×1, 245×1 (PR) B) Jerk + OHS: up to 245×1 and 250×1 for PRs C) Strict

A) Front Squat: 5×5 @ 230# B) Snatch: 170# x 9 singles 175# x 9 singles C) Power Snatch: 5×3 @ 125# D) Snatch Deadlift:

3 Rounds: 55 sec ON: 25 sec OFF Ski erg Ski erg Wall Balls RingRows OH KB Carry (2-arm) Front Rack KB Carry (2-arm) Push-Ups

A) Power Clean to heavy single then -10% x 5 singles Up to 225#, which is 97% of my power 1RM then 200# 5×1 B)

So pumped about front squats today! Felt crazy strong. I’ve been upping the weight each week but I’ve also been able to increase the reps