100 Burpee Challenge Day 94

SWOD
15 Minutes to find Squat 1RM (RECORD FOR YOUR FUTURE SWODS )
145 lbs

WOD
7 Rounds for Time of:
1 40 yard Sprint
7 Bar Muscle Ups
7 Back Squat 155/115
7 Hang Clean 155/115

Strength WOD
Beginner Snatch (Snatch 1RM<BW)
-Hang Snatch 5x3 @ 70% (75lbs)
Advanced Snatch (Snatch 1RM>BW)
-Hang Snatch 2x3 @ 70%
-Power Snatch (From Ground) 1x3 @ 80% (75lbs)
-Squat Snatch (From Ground) 1x3 @80% (65lbs)

WOD
1-2-3-4-5-6-7-8-9-10
Clean (95lbs) (Start at 1RM go as far as possible with 1RM than decrease weight discreetly each round)
25m Sandbag Sprint
37:11

trength WOD

-Standing Overhead Press 5x5 @ 75% of 1RM, 3 minute rest maximum between sets (65 lbs)

Beginner Back Squat (Squat 1RM<1.5xBW)
-3x5 Back Squat @ 75% of Squat 1RM. Three minute rest max between sets.
135 lbs

WOD
6 Rounds for task: (rest two mins between)
30 DUBS
15 HSPUS
5 Heavy Deadlifts (155 lbs)

Bench Press:
-5 @ 65% of 1RM
-5 @ 70% of 1RM
-5 @ 75% of 1RM

155-185-215

Metcon: "Running Jackie"
-1000m run
-50 thrusters (45#)
-30 pull-ups

30 clean & jerk 135/95# - Rx 10:53

Then

50 Burpee box jumps

"Grace" for time:

30 Clean & Jerks at 135 lbs/ 95 lbs

5x2 Vertical Cleans off high boxes
got up to 170lbs

5x2 Split
got up to 185lbs

5x2 Pause Front Squats
2x155
2x165
2x175
2x185
1x195 failed second rep

then for time
2000m Row
7:16

Bench Press:
-5 @ 65% of 1RM
-5 @ 70% of 1RM
-5 @ 75% of 1RM

65-70-86
Metcon: "Running Jackie"
-1000m run
-50 thrusters (45#)
-30 pull-ups

5x3 split jerk. rest 90 sec.

176/200/200/200/200 *no box out of squat rack

1a) 10x2 speed deadlift. rest 45 sec.

240

1b) 5x5 bb seated shoulder press

155