Power clean + pushjerk + split jerk

warm up 15' skip rope

1h boxe training

Run 10K

Pretty simple right? Ugh, there are few things I hate more than slogging through an hour of running. But, we need to be able to push ourselves in all modalities right?

61:07

Pretty much exactly 9:51 a mile and it was just as painful as that sounds.

technique

2 Rounds for time of:

25 Deadlifts 135lbs/95lbs
25 Pull-ups
20 Deadlifts 135lbs/95lbs
25 Push-ups
15 Deadlifts 135lbs/95lbs
25 Sit-ups

For time:
50 Box jump, 24 inch box (step-ups)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunges, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (8 lb. ball available)
50 Burpees
50 Double unders (100 jumping jacks)

30 clean and jerks

21-15-9
Thrusters
Pull-ups

150 wall ball shots

21-15-9
Thrusters
Pull-ups

Fran always gets my attention. 2:08 RX