A. Power clean and push jerk 3-3-3-3-3
-Worked up to 95#. Felt awkward but fast elbows helped

B. Back Squat 3-3-3-3-3
-Worked up to 175#

10 Push Press on odd minutes @ 135
10 lunges on even minutes @ 135

225, 235, 245, 255 miss

4 Rounds
-50 Double Unders
-20 Wall Balls
-20 Kettle Bells

Notes: Did 50 SU, 10# wall ball, 35# KB
Did not get to time myself

Pre-WOD: Review the Jerk- 15mins (35-65-75-85)

Every min on the min for 8 mins.
4 Jerks @ 60% of 1rm (65#)

Then,

1/2 “Jack”

10mins AMRAP
10 Push press 115/75
10 KBS 1.5p/1p
10 Box jumps 24/20

4 +19
Happy to Rx this one. Did the first rounds of push presses unbroken, 4/4/2 the last 2 rounds.

Do as many Front Squat sets of 10 as you can @ 205 - the goal is 10 sets
When you can't go any further, switch to back squats

5 sets FS
5 sets BS

5x5 Strict Neutral Grip Pull Up + Dips

5 sled pushes down and back - high handles w/ 3 plates

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
8x20m Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipx2)
4x100m Strides
10x50m Heel-to-Toe Runs
Gymnastics (Handstand Holds)
2 Laps of the Infield + Static Stretching (Cooldown)

100 Pullups
100 PushUps
100 Situps
100 Squats

1 Muscle Up/3 Dips
2 HSPU
3 Burpees
4 Pistols (2 each leg)
5 Pull Ups
6 Box Jumps
7 Push Ups
8 Thrusters 95/65
9 SDHP
10 KB Swings
11 Power Cleans
12 Jumping Sit Ups
This is performed just like the song. You start at 1 MU/Dip, then 2 HSPU and 1 MU/Dip then 3,2,1. All the way to 12,11,10,9…

“Cindy” AMRAP 20 5 pull ups 10 push ups 15 air squats
12 sets + 4 pull-ups
(Sick)