Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 55-60% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 65-70% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 75-80% of 1-RM Snatch

Every 2 minutes, for 8 minutes (4 sets):
Back Squat x 7 reps @ 70-75%

Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 6 reps @ 75-80% of 1-RM

Work on positioning and mechanics. Actively work on the concept of leaning back against the barbell until your shoulders are over the top of the barbell and your weight has transferred to your heels, then drive.

Three sets for times of:
30/20 Calories of Assault Bike
20 Overhead Squats (115/75 lbs)
15 Chest-to-Bar Pull-Ups
Rest 2 minutes

Three sets of:
Strict Supinated-Grip Pull-Ups x 10-12 reps
(add weight if possible)
Rest 60 seconds
Tempo Ring Dips x 10-12 reps @ 2111
(stick with the tempo and full range of motion)
Rest 60 seconds

  • nada sameh

    Three sets for time rest 2 minutes after each set , or just do the three sets and then rest 2 min

    • Anthony Oriotti

      Rest 2min after each set

      • nada sameh


  • Diyar Serin

    Hello i m wondering when will this cycle end? We are making same moves since a few weeks.

    • Tino Marini

      Yup it’s called a progression and it will vary over the next 10 weeks by movement variation, loading and reps.

  • Dijar Ismail

    A – later
    B – Done @130kg felt good, but tough to keep the tempo.. Why so little rest ? IT takes about 35-40s to do the 7 reps
    C – Done @140
    D – later
    E – later

    • Tino Marini

      Because it makes it harder…

      • Dijar Ismail

        Haha then You have consider it ?

        • Tino Marini

          Just trying to challenge you guys and make you stronger, thats all 🙂

          • Dijar Ismail

            Love it

    • Anthony Oriotti

      I always have difficulties to keep that pace too
      nAd to be honest I m just able to follow the short rest last week ^^ not today and the first week.

  • Kevin Bilbrey

    A. 150/175/200
    B. 310/310/310
    65rpm+, Ohs and c2b ub. Freakin sucking wind this morn. Hopefully will get to do C and E later

  • Seb Benisty

    A/ 50kg for sets of 3
    57,5kg for sets of 2
    65kg for sets of singles
    B/ done @97,5kg
    D/3’51/4’29/4’49 RX
    Happy with the first round!!?
    E/ 10/10
    Pull ups with 10kg vest
    Thanks again see you tommorow…

  • Brendan Caslin

    A) 130/150/172
    B) 265
    C) 305/315/320
    D) 2:58/3:06/3:16
    E) done with 10 reps

  • Anthony Oriotti

    A. 3 Snatch pull + 3 power snatch + 3 ohs
    2-2-2 @55/57,5/60kgs
    1-1-1 62,5/65/65kgs

    B. Back squat 7reps
    @107,5 (70%) @110 @112.5 @115kgs (75%)

    C. Deathlift 6reps

    D. 4min first 2 rounds
    5min last on legs out 2 fail on ohs

    E. Done

  • Kristin

    A. 75, 85, 105
    B. All at 195
    C. All at 265
    D. Later
    E. Done at body weight, broke the dips up into 2-3 sets.

  • edoardo

    A. 3+3+3: 55kg
    2+2+2: 65kg
    1+1+1: 75/80/85kg
    B. 120kg
    C. 160kg
    E. 12kg + 12 reps

  • Ingmar Krähling


    Done lighter because my lower back tweaked some days before.

    Instead did E2MOM for 8 min
    10 GHR

    Done Rx in
    1. 2:57
    2. 2:47
    3. 3:30 (third bike totally smashed me ?)


    • Tino Marini

      Look after that back dude

  • Penny Weinberger

    Hi everyone..I’m back – and what a week that was!! Total awesomeness and learnt alot -especially about going to true muscle failure which haha, he kept having a go at me? – don’t listen to any stories he may have ..they’re probably all true?
    also practiced his totally different approach and techniques on squats, deadlifts, kb swings – ..was really a great week!
    A. Done
    B. Done @ 75% 60kg
    C. Done @ 80 % 80kg
    D. @ 30kg bar: 4:10/ 4:40/ 4:59
    E. Dips done @tempo but 5/5 and then 5/3/2 last 2 sets
    Since apparently my upper lats are more developed than my lower lats which need to get bigger I subbed the pull ups today for Landmine rows/ (banded) arched c2b’s

    • Anthony Oriotti

      Ahah sounds to be a good week With julien 🙂

      • Penny Weinberger

        U can’t even imagine!! Next time he’s back -and he will be back soon you come to Antwerp for a few days?

    • Tino Marini

      Awesome! Id’ highly recommend that if you can make one of his seminars then to do so. He kicks your ass but in the most well thought out way possible 🙂

      • Penny Weinberger

        I know that -and he didn’t let me forget it? i couldn’t be there the Saturday and had to work Sunday so really grabbed what I could during the coaches week and his training! His workouts last week he also tested post workouts sugar cravings and sleeping patterns which he believes we can control through the training we do! Haha..also had him on my ass cos in his task orientated emoms- if I completed 5+5 reps on the last set, then in eccense I failed the objective – u should never be able to complete all reps by last set -first set has to feel like the last set so that was a mind switch from my normal thinking..too used to pacing! and also then working for muscle failure – omg..everyone can always do two steps/2 reps more- i learnt there is so much more in the tank after the point where we think it’s impossible to push any more!!! I made the mistake on Friday at the end of the workout to practise the push up with an internal torque – he saw that and said I didn’t go to true muscle failure in the workout so made me load up the sledge and push till he let me stop! !! I got serious pity looks and wanted to seriously die by the 4th length-but he got 9 out of me???..what can I say..there is only one Julien Pineau!!

        • Tino Marini

          Its like we always talk about using your training to test your body limitations. Anyone who can improve on the last interval of a session is missing the intended training stimulus.

  • Frenchie

    A1: 130
    A2: 155
    A3: 175
    B: 245
    C: 365
    D: Subbed Bike for 40 Cal Row
    Split times: 8:00/7:13/8:22
    *Not comfortable with Chest-to-bar but slowly getting better

    • Tino Marini

      Progress is progress.

      • Frenchie

        Slowly but surely.. I can see improvements and thats all that matters

  • Luigi Augello

    A. 100 to 150 (81%). Technique felt pretty good.
    B. 245/250/255/260 (74%). Failed the 7th rep in the last set.
    C. 325/335/345 (78%). I would say best deadlift in a while, in terms of form.
    D. 4.33 (5CTB+10 pullups)/4.40/6.06.
    Scaled to 15 normal pull-ups. Didn’t use the bar much lately due to the injury, tried 5 CTB in the 1st round but they killed me. No chalk so I kept losing grip. OHS is also a weakness. Did 1’30” on the bike instead of 30 cal (console not working).
    E. Only time (and energy) for some Chinese plank.

    Legs are smoked! ? see you tomorrow!

  • Carrie

    A. 75x3s/85-90-95 for 2s/100-105×2 for singles.
    B. Still working form and not going heavy due to IT band 3x @ 135
    C. 225×3
    D. Y’all I got weak and only did 2 sets…BUT @tinomarini:disqus i gave it all on the bike and stayed at 74-76 rpm the 2 sets 🙂 lol
    1. 2:58 all UB
    2. 4:17 OHS 13/7 rested bar on back….not something i normally need rest on. c2b 8/3/2/2
    E. Done – 10 reps each
    F. 3 mile run with husband….26:48. Could have gone faster, but he was doing it with weighted vest for a test with new programming he’s doing so we stayed together. 🙂

    • Tino Marini

      Way better on the bike this week!! Awesome work!!!

  • Tulle Weisbjerg (40-44)

    A. Skipped
    B. 77,5-80-81-82,5 kg
    C. 100-105-110 kg
    D. 3:43-3:44-3:41
    Back rack reverse lunges instead of ohs and 30 cal ad. Legs are sooo heavy today. The bike went so slow so this is the day I’m just happy to get some work done.
    E. Only time for 1 round

  • Nancy Mawire (40-44)

    After my exuberance for Granite Games wod 3, l went to upload the video and realize there is a problem, so l have to redo it. I was so exasperated, as l had no intentions to redo. I came in this morning feeling very annoyed. Well….the shock of my life
    A. Granite Games redo- 13:48Rx ?(15:07 previous)

    • Tino Marini

      Well that redo was well worth it! Great work!

  • Lacy Baumgart

    A. 95/110/120
    B.190 (73%) still beltless and so happy these felt so easy. A month ago I was struggling to hit this weight for reps of 4 with rest.
    C.230# I think I went a little light but worked on form
    2 min hard on AD between 6-7/20 ohs/ 10 strict C2B

    • Tino Marini

      Great work on those squats!

  • Gebriel Rutensköld

    A. 50/60/70kg. Felt really light today.
    B. @115kg. Hate these ones, but I need ’em badly :'(
    C. @160kg
    D. 3:27/3:33/3:14.
    AB: 70, 68, 64 rpm. Ohs: 10/10, 10/10, 20. Ctb: ub.
    E. Done. PUs +10kg. Dips @bw. All 12s.

    • Tino Marini

      Everyone needs strong legs 🙂

      • Gebriel Rutensköld

        True story!

  • Isaac McLean

    A. 115 / 135 / 155
    B. 275 x3sets 280 last set
    C. 340 across
    D. 2:07 / 2:14 / 2:50
    *30 wall balls 20# instead of Assault bike
    *unbroken first and second set, third set slow unbroken oh squat and 8/7 chest to bar. Blown up shoulders and forearms
    E. Done

  • Thomas Lopez

    B) 120 feel good with this
    C) 146 happy to work the deadlift 🙂
    D) sub bike by 30 cal row: 3’59/3’54/4’04
    E) 12/12/10 maybe weighted next week

  • Chad Leckie

    A. 140/165/190
    B. 275
    C. 330/340/350
    D. Subbed 30 wallballs for AB
    1:55/ 1:57/ 2:31
    Holy hell forearms died on that last set.
    E. Ring rows and banded triceps pushdowns – forearms were still too mangled to grip anything.

  • Wesley Wonka

    A) two singles at 100 and last one at 105
    B) at 130
    C) at 180
    3:27, 3:20, 3:22
    Aab in about 2 min, ohs and ctb all unbroken pushed the bike a little harder today really felt it on that last round

    • Hunter

      Solid consistent rounds!

  • Bobby

    Got to gym early was was going to start with squats before coaching but first set of 285 felt something tweak in my lower back don’t think it’s anything serious but have a competition on Saturday and don’t want to mess with it. Seeing chiropractor soon
    D. RX 2:32/2:59/3:28 OHS were very hard today did GG wod 3 yesterday finished at 9:06
    E. Done

    • Hunter

      Hope it turns out to be nothing bad or serious!

      • Bobby

        Thanks hunter went to the chiro he popped it back into place going back tomorrow too should be fine. Has to be for saturday!!

  • Oscar Carlstedt

    A1: 55/60/60kg
    A2: 65/70/70kg
    A2: 75/80/80kg
    B. Done at 140kg
    C. Done at 170kg
    D. 3:43/3:56/4:05 RX
    E. Should have read more carefully…
    Did wide grip pull-ups: 10/10/8
    Ring Dips: 8/7/6

    Extra weakness work:
    Emom 10min
    3 strict HSPU

  • John Foster

    Preface = Over the last 7 days, I’ve gotten married, gone to Aruba for a week long honeymoon, moved to a new city, and started seminary. I haven’t been able to lift in 9 days. That being said, I’m not terribly disappointed with today.
    A) Snatch Complex = 145lbs / 170lbs / 195lbs. Did it as prescribed but with only 1 power snatch every time. Can’t drop the barbell in the new garage gym.
    B) Back Squat = 250lbs x 7 / 4 / 4 / 5. Hips healed quite a bit during this week off. Legs should come back this week.
    C) Deadlift = 135lbs x 3 / 225lbs x 3 / 275lbs x 3.
    Was gassed at this point so I called it. More to come tomorrow.

    • Grace Lin

      Congrats on the events this past week!

    • Hunter

      Congrats on all those great things happening!!!!

    • Tino Marini

      Congrats dude and welcome back! I’d say thats a pretty good first day back!

      • John Foster

        Thanks man! Any advice on getting back in? Just go for it or what?

        • Tino Marini

          Go by feel and ease yourself back in.

  • Caroline Fryklund

    A. 3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats @ 55-60%: 40-45-47,5kg
    2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats @ 65-70%: 52,5-55-56kg
    1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat @ 75-80%: 60-62,5-65kg(failed powersnatch)
    B. Back Squat x 7 reps @ 70-75%: 80kg-80kg-80kg-82,5kg
    C. Deadlift x 6 reps @ 75-80% of 1-RM: 115kg – 115kg – 115kg
    D. 2:40 / 2:46 / 2:49
    Everything ub. OHS got tough for my legs which slowed down my tempo
    E. Strict Supinated-Grip Pull-Ups x 10-12 reps: 11/10/10
    Tempo Ring Dips x 10-12 reps @ 2111: 8+2/7+3/7+3

  • A. 95/115/135
    B. 235 (75%) Across
    C. 345/355/355
    D. Only time for 2rounds (7:43, 6:28) scaled OHS to 95#

  • Amy Klein

    A. 55-65-70 shoulder not feeling it today
    B. 140
    C. Not sure how but I totally spaced this one
    D. 420-422-440
    E. DOne

  • Lyman Dickinson

    A. 155/175/195
    B. 285-295
    C. 325
    D. 2:15/2:48/3:13 chalk walk got me on the last set.

    • Tino Marini

      You don’t need chalk…:)

  • Grace Lin

    Diff coaching schedule today, so did D&E first
    D. 3:56/3:53/3:39 – RX. Not sure how I went faster on that last set! Bike: 1:20/1:30/1:45. OHS UB. C2B: 5/3/3/2/2, 5/4/3/3 (last 2 sets)
    E. 11 pull-ups with 10#
    11 RD – 8/3, 7/4, 7/4

    About 5 hours later:
    A. 3’s: 85
    2’s: 95
    1’s: 110
    B. 170 – rough!
    C. 200 – also tough

  • Daniel Mendelsohn

    A) 105, 120, 135
    B) 240
    C) 295
    D) 2:44, 3:13, 4:21 (did regular pullups. AB slowed a lot down each round)
    E) Ran out of time

  • Alai

    A. Done, no problem. Worked up to 64kg, felt good
    B. This got nasty. Done at 105kg
    C. Me legs were smoked at this point. Slowly at 128kg
    D. This sucked, we were smoked from the strenght and BB cycling. There was just one bike for 4 buddies, so as soon as one finished his cals, another one jumped on. We didn’t time it though. OHS 5-7-8, 11-9, 12-8. UB c2b.
    E. Later

  • Ezequiel Gonçalves

    A- up to 80kg
    B- 127,5kg-130-132,5-135kg
    C- 160-170-175kg
    D- 3:53-3:58-3:53 sub aab 400 m run
    E- 10-10-10 pull ups +16kg
    12+12+12 tempo rdips on mu station

  • Carly Stockman

    B) 150
    D) 4:40/4:09/4:49

  • Lōz

    A. 125-145-165
    B. 275
    C. 375
    D. 4:08 rx. 3:30 cut to 20-15-15 running out of time.

  • Joe Dunleavy

    A). 140-165-190
    B). 275-285-285
    C). 295-315-315
    D). 2:42 ; 3:04 ; 3:20
    E). Yup

    • Tino Marini

      Should have all been sub 3 🙂

      • Joe Dunleavy

        I’ll haze myself

        • Tino Marini

          You should

  • Charlie Odom


    B) 240/245/250/255

    C) 305/315/325 @ 2″ deficit

    D) 3:45 / 4:15 / 4:30
    Bike killed me as usual

    E) done

  • Amy Boyd

    A) 95/115/125
    C) 265lbs
    D) 3:20/3:50/3:57 tried to push harder on the bike, kept rpm around 71-74 and ohs unbroken
    E) done
    Also I got 3rd place in my first strongman competition, it was so much fun. I loved it

    • Tino Marini

      Congrats Amy!!

  • Phillip Bouillé

    A: 135, 155, 175# (based off 225#)
    B: 207# (70% based off 295#)
    C: 365# (80% based off a made-up 1rm of 455#)
    D: 4:00, 4:53, 4:39 @95#
    average of 1:20-1:30 for the bike
    OHS were slow af 🙁 I managed to go: UB, 14+6, 12+8
    CTB UB every round
    E: Done

    • Wesley Wonka

      Made up 1rms are the best 1rms

    • Tino Marini

      Made up…lets go off of your actual if you have one!

      • Phillip Bouillé

        My last 1rm was 425, but I hit that mark for 5 reps a few months back. Should I stick to 425?

        • Tino Marini

          Just be smart. We don’t want any injuries.

  • Greg DeGreen

    B. 315
    E. Bent over rows and banded tricep extensions. Shoulder sore after metcon

  • Brooke Fusco

    A. 3+3+3 @ 95
    2+2+2 @ 110
    1+1+1 @ 120, 125×2 sets

    B. 185#

    C. 235, 240, 245#

    D. 3:45, 4:11, 4:40 Rx
    Bikes 1:55-2:10
    OHS- 15/5 all sets
    C2B- don’t remember. They weren’t great today

    E. Strict sup grip pull-ups 9/3, 8/4, 6/3/3
    Tempo ring dips 12, 12, 9/3

  • Brian

    Triples – 55/60/65 kg
    Doubles – 65/70/75kg
    Singles – 75/80/85kg
    No misses!

    B. 115kg
    C. 165kg
    D. 2:42/3:26/3:29. Only first round unbroken. This one hurt!
    E. Done


  • Chase Leonelli

    Triples 125
    Doubles 145
    Singles 165,170,170

    B. All done at 260

    C. 345,355,365

    D. 3:11.3:39,4:06 My legs blew up on the last round!

    E. Done at BW

  • Korey William Harris

    A) 135, 155, 170
    B) 250
    C) 315
    D) 2:11, 2:04, 2:05 (200m run & 12 OHS 135)

  • Scott Abston

    Running short on time
    A. Just did strict press
    B. FS instead 225/225/225/225
    C. 315/315 almost passed out
    D. 3:50, 4:50, only did 2 rds

    • Kevin Bilbrey

      Maybe we can both pass out tomorrow! That’ll make Jeff buy better fans! ?

      • Tino Marini

        Haha you just need to move to SD, its warm but bearable 🙂

  • Corey John

    A) 155-185-205
    B) 305-305-305-305(5)+285(2)
    C) 465 across
    D) Granite Games workout 3 – 9:38
    E) done

  • Rob Bourgoin

    A. Up to 220. Failed 225. Head Game.
    B. 365.
    C. 365
    D. 3:35, 3:30, 3:06. Tried to pass out on the last one.

    • Tino Marini

      Did you?

      • Rob Bourgoin

        Didn’t pass out but legs went numb.

  • John Vautier (North Central)

    A. Warmed up to 185 and then redid GG #3, 10:46 today. Pumped with the improvement!
    B. 305/305/315/325 – felt heavy after A.
    C. 365/390/365
    E. Done, pump was real.

  • Samie Acevedo

    A1. 65/75/85
    A3. 105/115/115
    B. Granite Games workouts
    C. Back Squats [email protected]

    • Tino Marini

      How did they go?

      • Samie Acevedo

        Ok, considering my post graduation festivities state ?…2nd one got around 8 + rounds and didn’t finish the 3rd workout.

  • Johnny Malgeri (North Central)

    A) redid GG 3 as well with JV and got 12:26, :50 faster!
    B) 325/325/335/340
    C) 390
    D) done

    Granite Games Team is sitting right on the cusp in 65th right now?

  • Tim

    A. Up to 175lb

    D. Sun 30 cal row and 10 strict PU on thick square bar.

    C. Deadlift 6 reps – 275-315-335

    • Tino Marini

      Yuck! I’m sure the thick square bar added a challenge.

  • Arielle Bloom

    A1) up to 75#
    A2) up to 95#
    A3) up to 110#
    B) 175#
    C) 175#
    D) 10 sets: 250m ski erg, rest 30 sec

  • Trine Petersen

    A: Hunter’s program.
    B: 140#
    C: 165, 175, 185#
    D: 3:31, 3:44, 4:07

  • Shelley Housen Carter

    A1) 3’s: 85
    A2) 2’s: 105
    A3) 1’s: 115
    B) backsquats: #180 they actually felt pretty good
    C) deadlift: #270 (all TnG)
    D) again– same old song but different day– no ?
    3:16/4:02/3:58 (rowed/all OHS UB)

  • Vincent Bélisle

    A1) 115#
    A2) 135#
    A3) 155#

    B) 255#
    C) 345#
    D) 4:15 – 3:35 – 4:40

  • Ernesto Sanchez

    A.) 1.) @115, 2.) @155, 3.) @165
    B.) @305, no belt, no knee sleeves. Squats feeling good.
    C.) @405 across
    D.) 3:06, 3:45, 3:23
    E.) done

  • Brandon Stabley

    A. 145, 165, 185.
    B. @295,305,305,315 no belt felt strong
    C. @405 felt strong first three last three were a fight
    D. 3:38, 3:50, 4:04. All unbroken

  • Annie Brunner

    A. Done based off 170
    B. Done with FSs @215
    C. Knocked the weight down a bit. Done at 260
    D. 3:04/3:22/3:40
    E ✅

  • Fred Bernier

    A1. 140
    A2. 165
    A3. 190
    B. 275x7x4
    C. 375×6, 365x6x2
    D. 3:04, 2:58, 3:25 40cal airdyne, 20 ohs(115) and 15 strict pull ups
    E. 12, 10, 11

  • Christopher Pacheco

    A. 175
    B 185
    C 195/205/215
    D 315
    E 385

    Didn’t have time to do the rest with work and fire training
    This is my first week on this programming, it’s really hard, how long should these workouts take, do most people just do as much as they can and slowly build up the volume? Or spread some.of the programming out and do it on recovery days?

    • Seth

      Hey man, it’s pretty long. It’s a lot of volume. I usually skim on the breaks and can get it done in 1.5 or 2 hours. Def don’t do it on recovery days tho, if you’re hitting it right every day you need the rest day.

      If you don’t have time to do it all I’d recommend just doing one of their other programs

  • Kryssie Chandler (45-49)

    A. Cleans instead, per Nuno
    B. 165#
    C. 200#
    D. 15.5, per Nuno
    E. 10 PU with 18# x 3 sets, tempo ring dips done

  • Zog

    On duty today, but I was able to get this all in, modified.
    A. Worked up to 185
    B. 285 for all sets
    C. 325 for all
    D. Pullup bar kinda sucks so I subbed 15 Strict pullups for C2B
    No time for dips today…will do tomorrow

  • Mika Ingley

    a. done 95-155/155-175/185-215
    b. 315/325/335/345
    c. all sets 405 deadstop
    d. 5:40 then 3:58 3:35. overhead mobility was limiter. couldnt lock out on first rd and it got better each round. subbed 15kbs with a 48kg kb
    e. wasnt written on the whiteboard for comp didnt know

  • Jaime Mayer

    Life has had me distracted and struggling to get correct nutrition these last few days and I’m feeling it in training ?

    A) 35-40-50k had one fail
    B) 175 lbs
    C) 230 lbs
    D) 4:54, 4:26, 4:24 not strengths in the first place but my shoulders were killing me on this.

  • Kimberly Kunert

    10lb snatch PR in oly class at 120#

    A. 75, 85, 95
    B. 115
    C. 135
    D. 4:41 RX, 5:59 10 OHS+10 front squat, 5:32 with front squats ( too much shoulder/elbow mobility I can’t control the weight overhead with volume)

  • Nikki Hartness

    A1. 95/95/105
    A2. 115/115/125
    A3. 135/135/145
    B. Double kettle bell front rack squats with 53s
    C. Planks and accessory until I’m cleared to deadlift again
    D. 2:47/3:12/3:19 RX, went unbroken on the ohs and c2b but we went in groups so got like 3-3:30 rest… I reallllllllly need someone to make me better on the bike, and transition right into the next exercise way faster

  • Jen

    A. 75/85/100
    B. 165/165/170
    C. Skipped
    D. Skipped
    Feeling absolutely horrible last couple sessions. Legs feel bogged down and tired.

  • TJ Natal

    A. 110/110/110x3s – 135/145/145x2s – 155/155/165×1
    B. 215 for all 4 sets
    C. 265
    D. 3:40/4:05/4:15
    E. no time

  • Lia

    C. 240# across — weight feeling tough; appreciate the focus on form as we work back into deadlifting.
    D. Subbed 20cal row (no bike). 2:50, 2:58, 2:56.
    E. 11, 10, 10 unweighted chinups; 10, 10, 10 ring dips.

  • Dan Polewchak

    A. 155, 180, 205
    B. 345
    C. 420
    D. 13:42

  • Kelly McErlean

    A. 85/90/90 100/105/105 115/120/120
    B. 170
    C. 210

  • Robert Ivan

    A – 45/55/65
    B – Snatch Balance up to 80kg
    C – 150kg
    D – 5’13 / 5’30 / 5’47
    E – Done