21-15-9

Thrusters 30kg
Pull-ups

Then (out of time)
Every min for 6min :

• 10 Strict Sumo DeadLift 20 kg

AM
Track & Field
5 Laps of the Infield + Dynamic Stretching (Warm-up)
18x6 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
3x4 Hurdle Runs (1-step, 0.84mx1, 0.91mx1, 1.00mx1)
10x4 Hurdle Runs at 1.00m (5-step, 9 meters between hurdles)
3x300m Runs at 63 seconds (2 minutes rest)
3x10 Lying Leg Raises + 10 Russian Twists (10kg) + 30 seconds Back Extension Hold
3 Laps of the Infield + Static Stretching + Foam Rolling (Cooldown)

a. 15 minutes:
5RM Snatch grip deadlift

b. 21-15-9 reps for time of:
Grounds to overhead 60kg/40kg
Toes to bar
burpees

c. 3 x 10 band tricep extention

2 weeks after first benchmark

500m Row
Air Squat (40)
Sit-Ups (30)
Push-ups (20)
Pull-ups (10)

Accumulated about 45 minutes walking dogs, and just walking before/after lifting

3-Position Clean 155 1r2s
175 1r2s
Power Jerk + Jerk 155 (2+1)r2s
165 (2+1)r2s
Clean Deadlift 255 5r4s
Front Squat 175 6r2s
195 5r
215 3r

Lift:
5x5 145lb bench press

Row 2K on the crappy rower at 24 hour fitness.

4 Rounds
15 Power Snatch (95/65)
15 Toes to bar

Back Squat
6 x 5 @ 80%

I did a couplet of 7 rounds of EMOM switching from:
Odd Minute: Deadlift 225 lbs x 7
Even Minute: HSPU (strict-no kipping) x 7
I wasn't so hardcore about the on the minute, but was staying pretty close.
I took a while to warm up as this was in the morning.
95 x 10, HSPU x 7
135 x 10, HSPU x 7
165 x 7, HSPU x 7
185 x 7, HSPU x 7
215 x 7, HSPU x 7

then I did about 7 rounds of
225 x 7, HSPU x 7
I was working on keeping a nice hollow position and being strict for all HSPUs. I wanted NO kipping and wanted no arched back, etc. I did lose my balance a few times at around 4-5 reps, but that was more concentration and balance. I was VERY close to the wall for most rounds and reps.
I was a bit sore and stiff in the legs and shoulders from the weighted pushups, but after a long warm up and the lots of warm up sets I felt ok.

Linear

275

“Sean”
800m Run
50 Wall Balls
50 Push-ups
50 KB Swings 53/35
50 Box Jumps
50 Double Unders